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Components

Shoulder Press

Metcon

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Workout

11.3.2021

Warm-up

Partner Warmup:

Partner A Rows 100meters

Partner B performs the following until Partner finishes the row then switch.

High Knees
Up-Downs
Lunges
Push-ups
Wall Facing OH Squats

Strength

Shoulder Press (5-5-5-5-5 (TEMPO) )

Shoulder Press

2 second press
2 second reset hold

Warm-Up

AIR SQUAT REVIEW
• Focus on knees out, heels down, and full range of motion at the top of the rep.

3 Sets x 5 Coach Lead Air Squat Reps

V-Up/Tuckup/Situp Review
10 Tuck-ups
5 Partial V-ups, Touch Shins
5 V-ups
5 Situps

Mini Round:
1 Set:
10 Air Squats
10 V-ups (or variation)

Metcon

Metcon (Time)

For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

Intermediate:120/90/60Squats
Beginner: 90/60/30 Squats
& Tuck ups

Work Your Weakness (Strength;Skill;Stamina)

Metcon (No Measure)

EMOM 10:
:30 Handstand Hold
or
:30 Handstand Walk

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

Whiteboard:

Wednesday, November 03, 2021

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

1 x 5 @ 165 lbs

2

Josh
Littauer

5:00 pm CrossFit

1 x 5 @ 145 lbs

2

Reid
Landry

5:00 pm CrossFit

1 x 5 @ 145 lbs

3

John
Curl

12:00 PM CrossFit

1 x 5 @ 135 lbs

Failed at 155 (3) and again at 145

4

Brian
Jones

12:00 PM CrossFit

1 x 5 @ 125 lbs

4

Nir
Nehory

6:00 pm CrossFit

1 x 5 @ 125 lbs

5

Eugene
Tsimberg

6:00 pm CrossFit

1 x 5 @ 120 lbs

6

Benjamin
Brown

5:00 pm CrossFit

1 x 5 @ 115 lbs

6

Daz
Williams

6:00 am CrossFit

1 x 5 @ 115 lbs

6

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 5 @ 115 lbs

Matched 1 rep PR

6

Mark
Brooks

5:00 am CrossFit

1 x 5 @ 115 lbs

7

Daniel
Russell

5:00 pm CrossFit

1 x 5 @ 105 lbs

7

Hitesh
Patel

5:00 am CrossFit

1 x 5 @ 105 lbs

7

Pat
Dennison

12:00 PM CrossFit

1 x 5 @ 105 lbs

7

Rocky
Mattela

5:00 pm CrossFit

1 x 5 @ 105 lbs

8

Anu
—

7:00 am CrossFit

1 x 5 @ 95 lbs

8

Eric
Micek

6:00 am CrossFit

1 x 5 @ 95 lbs

8

Joseph
Pina

6:00 pm CrossFit

1 x 5 @ 95 lbs

8

Marc
Jones

5:00 am CrossFit

1 x 5 @ 95 lbs

9

Alex
De Chermont

6:00 am CrossFit

2 x 5 @ 80 lbs

9

Ram
Machness

CrossFit 7:00 PM

1 x 5 @ 80 lbs

10

Craig
Kamrowski

7:00 am CrossFit

5 x 5 @ 75 lbs

10

Harikrishna
Siliveri

5:00 pm CrossFit

1 x 5 @ 75 lbs

10

Iddo
Katz

CrossFit 7:00 PM

1 x 5 @ 75 lbs

10

Noel
Janacek

12:00 PM CrossFit

1 x 5 @ 75 lbs

10

Rahul
Reddy Thummala

5:00 pm CrossFit

1 x 5 @ 75 lbs

85*3

11

Tom
Machness

CrossFit 7:00 PM

1 x 5 @ 70 lbs

12

Antonio
Perez

8:00 PM CrossFit

1 x 5 @ 65 lbs

12

Vinod
Nutakki

5:00 pm CrossFit

1 x 5 @ 65 lbs

13

Bradley
Maldonado

6:00 am CrossFit

1 x 5 @ 60 lbs

2x2 tempo

14

Sudheer
Reddy

5:00 pm CrossFit

1 x 3 @ 95 lbs

3 on the last

14

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 165 lbs

Female Clients

1

T
Eamma

6:00 pm CrossFit

1 x 5 @ 95 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 5 @ 85 lbs

2

Stacey
Davis

5:00 am CrossFit

1 x 5 @ 85 lbs

3

Desiree
Powell

6:00 pm CrossFit

1 x 5 @ 80 lbs

tempo

4

Sandra
Ortega

6:00 pm CrossFit

1 x 5 @ 75 lbs

4

Shannon
Poulston

6:00 pm CrossFit

1 x 5 @ 75 lbs

5

Courtney
Tibiletti

5:00 pm CrossFit

1 x 5 @ 70 lbs

5

MARGUERITE
ALBA

7:00 am CrossFit

1 x 5 @ 70 lbs

6

Angela
Keshavjee

5:00 am CrossFit

1 x 5 @ 65 lbs

6

Carley
Hanley

5:00 am CrossFit

1 x 5 @ 65 lbs

6

Gina
Flores

CrossFit 7:00 PM

1 x 5 @ 65 lbs

6

Morgan
Littauer

5:00 pm CrossFit

1 x 5 @ 65 lbs

Slowly but surely

7

Sarah
Ezell

5:00 am CrossFit

1 x 5 @ 60 lbs

8

Angey
Williams

12:00 PM CrossFit

1 x 5 @ 55 lbs

With Dontaes assistance 💪

8

Private

5:00 pm CrossFit

1 x 5 @ 55 lbs

8

Judy
Russell

5:00 pm CrossFit

1 x 5 @ 55 lbs

8

Kristie
Brooks

5:00 am CrossFit

1 x 5 @ 55 lbs

8

Luz
Retana

8:00 PM CrossFit

1 x 5 @ 55 lbs

1 x 2 60 lbs

8

Stephanie
Carenza

5:00 am CrossFit

1 x 5 @ 55 lbs

9

Shivani
Patel

5:00 am CrossFit

2 x 5 @ 50 lbs

9

Cathy
Landry

5:00 pm CrossFit

1 x 5 @ 50 lbs

9

Cathy
Landry

12:00 PM CrossFit

1 x 5 @ 50 lbs

9

Spoorthi
Gajjala

5:00 pm CrossFit

1 x 5 @ 50 lbs

55 - 1*3 - failed