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Components

Shoulder Press

Metcon

Settings

Workout

Friday

Warm-up

:30 downdog
3/3 box step ups
3/3 worlds greatest on box
3/3 SA banded strict press
10 banded good mornings
10 banded pull aparts

Review Strict Press

:30 downdog
3/3 box step ups
3/3 worlds greatest on box
3/3 SA banded strict press
10 banded good mornings
10 banded pull aparts

Review Strict Press

Strength

Shoulder Press (1 x 1)

Shoulder Press

1RM!

15 min

Metcon

Metcon (Time)

For time
20 Single DB Box Step Ups (24/20)(35/20)(25/15)
40 Alt DB Snatch
20 DB Box Step Ups
30 Alt DB Snatch
20 DB Box Step Ups
20 Alt DB Snatch

15 min cap

RX+
50/35

Scaled
Less weight
Fewer reps

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Whiteboard:

Friday, September 02, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 210 lbs

2

Austin
Haarmann

8:30 AM CrossFit

1 x 1 @ 200 lbs

Explosive

2

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 200 lbs

Less explosive than Austin. Still kinda explosive

3

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 180 lbs

3

Lex
Egea

8:30 AM CrossFit

1 x 1 @ 180 lbs

sad panda

4

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 175 lbs

4

Joseph
Gadilhe

5:30 PM CrossFit

1 x 1 @ 175 lbs

5

Russell
Owens

8:30 AM CrossFit

1 x 1 @ 170 lbs

6

Chris
Adams

6:00 AM CrossFit

1 x 1 @ 160 lbs

7

Wesley
Rogers

8:30 AM CrossFit

1 x 1 @ 157 lbs

8

Jake
Pritchett

6:00 AM CrossFit

1 x 1 @ 150 lbs

8

Jeff
Massie

8:30 AM CrossFit

1 x 1 @ 150 lbs

8

scott
Tyler

6:00 AM CrossFit

1 x 1 @ 150 lbs

9

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 145 lbs

Definitely had 150

10

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 140 lbs

11

Jack
Berry

6:00 AM CrossFit

1 x 1 @ 135 lbs

11

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 135 lbs

12

Justin
Fruitticher

4:30 PM CrossFit

1 x 1 @ 125 lbs

12

Ryan
Dawkins

5:00 AM CrossFit

1 x 1 @ 125 lbs

13

Devon
Sheehy

5:30 PM CrossFit

1 x 1 @ 120 lbs

13

John
Veasey

5:30 PM CrossFit

1 x 1 @ 120 lbs

13

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 120 lbs

14

Javen
Barber

5:30 PM CrossFit

1 x 1 @ 115 lbs

15

Brandon
Roberts

4:30 PM CrossFit

1 x 1 @ 110 lbs

15

Tim
Krug

5:00 AM CrossFit

1 x 1 @ 110 lbs

16

Christopher
Baggett

6:00 AM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Sam
Quale

5:30 PM CrossFit

1 x 1 @ 110 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 95 lbs

3

Shayna
Rogers

5:30 PM CrossFit

1 x 1 @ 90 lbs

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 90 lbs

4

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 1 @ 85 lbs

4

Lanieeee
Bell

8:30 AM CrossFit

1 x 1 @ 85 lbs

4

Sidney
Rose

5:30 PM CrossFit

1 x 1 @ 85 lbs

5

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 83.5 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 80 lbs

6

Kayla
Haley

4:30 PM CrossFit

1 x 1 @ 80 lbs

6

Victoria
Canon

4:30 PM CrossFit

1 x 1 @ 80 lbs

7

Denise
Giangrosso

5:00 AM CrossFit

1 x 1 @ 75 lbs

7

Lacy
McKinley

4:30 PM CrossFit

1 x 1 @ 75 lbs

7

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 75 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 75 lbs

13# PR!!! Yay!!

8

Heather
Williams

5:00 AM CrossFit

1 x 1 @ 71.5 lbs

9

Bell
Masili

5:00 AM CrossFit

1 x 1 @ 65 lbs

9

Jessica
Voigt

5:00 AM CrossFit

1 x 1 @ 65 lbs

9

Kaley
DeVito

5:00 AM CrossFit

1 x 1 @ 65 lbs

10

Christine
Laughlin

5:30 PM CrossFit

1 x 1 @ 55 lbs