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Components

Back Squat

Weighted Pull-ups

Shoulder Press

Hadouken

Barbell GHD Hip Exten ...

Settings

Workout

Recovery Day

Warm-up

50ft Banded Lateral Steps (each direction)
10 Cossack Squats
10 Hi 5 Squats
200m Run
10/10 Single Arm KB Squats

2 Rounds:
10/10 DB Rows
10/10 Single Arm DB Presses
5 Pull-ups

Strength

Back Squat (2x5 @ 80% of Monday's weight)

12 minutes

Weighted Pull-ups (5x3 @ Your Pick)

The Strict Pull-up

Percentages for weighted pull-ups can't be done. Use a weight a step or two down from last week's 5RM.
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down.
12 minutes

Shoulder Press (3x5 @ Your Pick)

12 minutes

Metcon

Hadouken (Time)

3 Rounds of:
10-8-6-4-2
Pull-ups
Wall Balls (20/14 to 10/9 ft.)
2 minute rests between rounds

Accessory Work

Barbell GHD Hip Extensions (3x10 @ Your Pick)

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

Whiteboard:

Wednesday, October 23, 2019

Male Clients

1

Gerard
Castro

6am CrossFit

2 x 5 @ 250 lbs

2

Izick
Espinoza

5pm CrossFit

2 x 5 @ 240 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

2 x 5 @ 230 lbs

80% of 90% of 5RM (315)

4

Ryan
Figuerado

5pm CrossFit

5 x 5 @ 225 lbs

4

Adam
Gelfand

12pm CrossFit

3 x 5 @ 225 lbs

4

Jim
Pinkerton

6am CrossFit

2 x 5 @ 225 lbs

4

Kevin
Gelfand

6pm CrossFit

2 x 5 @ 225 lbs

4

Robby
Tabellija

12pm CrossFit

2 x 5 @ 225 lbs

5

AJ!
Isabelo

6am CrossFit

2 x 5 @ 205 lbs

5

Tyler
Eickmann

8am CrossFit

2 x 5 @ 205 lbs

6

Private

6am CrossFit

4 x 5 @ 195 lbs

6

Brian
Kalmenson

6am CrossFit

2 x 5 @ 195 lbs

7

Frank!e
Armas

4pm CrossFit

2 x 5 @ 187.42 lbs

8

Andrés
Herrera

4pm CrossFit

2 x 5 @ 185 lbs

8

Jason
Pierson

12pm CrossFit

2 x 5 @ 185 lbs

8

Ryan
Goderre

6pm CrossFit

2 x 5 @ 185 lbs

9

Bill
Curci

4pm CrossFit

2 x 5 @ 165 lbs

9

Ryan
Keith

12pm CrossFit

2 x 5 @ 165 lbs

10

Jaimeson
Pollen

5pm CrossFit

2 x 5 @ 155 lbs

10

Michael
Liu

6am CrossFit

2 x 5 @ 155 lbs

11

S.W
SHIM

12pm CrossFit

2 x 5 @ 148 lbs

12

Chad
Baker

12pm CrossFit

2 x 5 @ 145 lbs

12

Eric
Otero

5pm CrossFit

2 x 5 @ 145 lbs

13

Trevor
Moncrief

8am CrossFit

2 x 5 @ 130 lbs

14

Ahmed
Dahir

8am CrossFit

2 x 5 @ 125 lbs

14

Chris
Christian

6am CrossFit

2 x 5 @ 125 lbs

14

Ryan
Johnson

7pm CrossFit

2 x 5 @ 125 lbs

15

Mel
Nutter

7pm CrossFit

2 x 5 @ 115 lbs

15

Ryan
Holcombe

6pm CrossFit

2 x 5 @ 115 lbs

16

Julian
Haddad

7am CrossFit

2 x 5 @ 100 lbs

Female Clients

1

Claudia
Chaloner

6pm CrossFit

2 x 5 @ 185 lbs

2

ashley
green

6pm CrossFit

2 x 5 @ 165 lbs

3

Private

8am CrossFit

2 x 5 @ 140 lbs

3

Lindsey
Hempy

6am CrossFit

2 x 5 @ 140 lbs

3

Patricia
Brown

6pm CrossFit

2 x 5 @ 140 lbs

4

Ruth
Rittermann

6am CrossFit

2 x 5 @ 137 lbs

5

Gracie
Laciste

4pm CrossFit

2 x 5 @ 127 lbs

5

Laura
Ringgold

4pm CrossFit

2 x 5 @ 127 lbs

6

Maria
Mercado

6pm CrossFit

2 x 5 @ 125 lbs

6

Patti
Gerckens

8am CrossFit

2 x 5 @ 125 lbs

7

Jaclyn
Morbitzer

8am CrossFit

2 x 5 @ 120 lbs

7

Kym
Janke

4pm CrossFit

2 x 5 @ 120 lbs

8

Lisa
Gift

5pm CrossFit

2 x 5 @ 118 lbs

9

kasey
stark

5pm CrossFit

2 x 5 @ 116 lbs

10

Janis
Green

7am CrossFit

2 x 5 @ 115 lbs

3 sets at 115

10

Melissa
Gomez

12pm CrossFit

2 x 5 @ 115 lbs

11

Heather
Dunn

7pm CrossFit

2 x 5 @ 110 lbs

12

Becca
Chang

6pm CrossFit

2 x 5 @ 105 lbs

12

Donica
Ryder ⛵️

6am CrossFit

2 x 5 @ 105 lbs

12

Megan
Gibbings

5pm CrossFit

2 x 5 @ 105 lbs

12

Michelle
Robidas

6am CrossFit

2 x 5 @ 105 lbs

13

April
Hernandez

8am CrossFit

2 x 5 @ 96 lbs

14

Allison
Hart

7pm CrossFit

3 x 5 @ 95 lbs

14

Esmeralda
Bernal

6pm CrossFit

2 x 5 @ 95 lbs

15

Kelly
Hill

6am CrossFit

2 x 5 @ 85 lbs

16

Kaitlin
Woods

6pm CrossFit

2 x 5 @ 75 lbs

17

Thuong
Ton

6am CrossFit

2 x 5 @ 70 lbs

18

Kait
Pollen

12pm CrossFit

2 x 5 @ 65 lbs