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Components

Push Press

Metcon

Metcon

Settings

Workout

CF - 9/28/21

A:

2 sets
200m run
10 pass throughs
5 barbell strict press
3 barbell push pres
:15 OH hold

B: Push Press (3x5 @70-75%; rest 2:00)

C: Metcon (3 Rounds for time)

3x3 rope climb afap; rest 2:00

D: Metcon (2 Rounds for time)

2 sets:
1k ski @3k pace
rest 3:00

while waiting for ski

4 sets:
10 bb bench 155/105
50’ dB walking lunge 50/35
rest :90

E: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
40 crossover reverse fly
:40 hs hold

Cooldown

3 x
:30 bar hang
:30 forearm stretch
:30 couch stretch each

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 28, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 215 lbs

2

Daniel
Esborg

5:00 PM CrossFit

3 x 5 @ 205 lbs

3

Janson
Moore

11:30 AM CrossFit

3 x 5 @ 185 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

3 x 5 @ 185 lbs

4

JD
Mason

5:00 PM CrossFit

3 x 5 @ 165 lbs

4

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 165 lbs

165/185/185

5

Mark
Miller

6:00 AM CrossFit

3 x 5 @ 155 lbs

6

Joel
Mason

6:00 AM CrossFit

3 x 5 @ 145 lbs

7

Ben
Hanback

4:00 PM CrossFit

3 x 5 @ 135 lbs

8

David
Kan

6:00 PM CrossFit

3 x 5 @ 125 lbs

8

Dustin
Dowell

11:30 AM CrossFit

3 x 5 @ 125 lbs

115 115 125 125 125

8

Luke
Frauhiger

6:00 PM CrossFit

3 x 5 @ 125 lbs

9

David
Lewis

4:00 PM CrossFit

1 x 5 @ 155 lbs

145/145/155

Female Clients

1

Marlowe
Hillyer

5:00 PM CrossFit

3 x 5 @ 115 lbs

2

Hannah
Russell

5:00 AM CrossFit

3 x 5 @ 110 lbs

3

Amy
Rahn

4:00 PM CrossFit

3 x 5 @ 105 lbs

3

Brittany
Hanback

4:00 PM CrossFit

3 x 5 @ 105 lbs

3

Camille
Cline

11:30 AM CrossFit

3 x 5 @ 105 lbs

3

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 105 lbs

4

Jordan
Wylie

6:00 AM CrossFit

3 x 5 @ 95 lbs

5

Becca
Esborg

5:00 PM CrossFit

3 x 5 @ 80 lbs

6

Jessica
Dodd

5:00 PM CrossFit

3 x 5 @ 75 lbs

6

Morgan
Webb

5:00 AM CrossFit

3 x 5 @ 75 lbs

6

Sage
West

11:30 AM CrossFit

3 x 5 @ 75 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 75 lbs

6

Tori
Tesmer

5:00 AM CrossFit

3 x 5 @ 75 lbs

7

Taylor Marie
Reid

4:00 PM CrossFit

3 x 5 @ 70 lbs

8

Susie
Bilbro

6:00 AM CrossFit

3 x 5 @ 65 lbs

8

Viviana
Gutierrez

6:00 AM CrossFit

3 x 5 @ 65 lbs