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Components

Shoulder Press

Metcon

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Workout

CF - 11/9/21

A:

1 x
3:00 bike at 75% rpe
20 pass throughs
10 strict press w/ barbell
then
3 x 5 Behind the neck strict press
(light w/ focus on position)

B: Shoulder Press (1x10 @ 50% 1x 6 @ 70% 3 x 2 80%)

Shoulder Press

C: Metcon (3 Rounds for time)

3 sets:
9-6-3
Cal ski
Burpee
Rest 2:00 btw

each set (3) is:
9 cal ski, 9 burpee
6 cal ski, 6 burpee
3 cal ski, 3 burpees
rest 2:00

D: Metcon (No Measure)

Accessory Core

3 sets:
5-4-3-2-1
V-up
*:06 hollow hold after each set of v up
Rest :90 btw sets

E: Metcon (No Measure)

Cooldown

250m light ski
:30 each 4 way shoulder stretch
wall stretch (each)

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

Whiteboard:

Tuesday, November 09, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 2 @ 190 lbs

New one rep max 230 🦾

2

Alex
Adkins

5:00 AM CrossFit

3 x 2 @ 175 lbs

3

Brandon
Zajac

5:00 PM CrossFit

3 x 2 @ 155 lbs

4

Jason
Deloney

6:00 PM CrossFit

3 x 2 @ 145 lbs

4

JD
Mason

5:00 PM CrossFit

3 x 2 @ 145 lbs

4

Mark
Miller

5:00 AM CrossFit

3 x 2 @ 145 lbs

4

Ryan
van der Harst

7:00am CrossFit

3 x 2 @ 145 lbs

4

Tyler
Parker

4:00 PM CrossFit

3 x 2 @ 145 lbs

5

Voncha
Reddy

7:00am CrossFit

3 x 2 @ 135 lbs

6

David
Kan

6:00 PM CrossFit

3 x 2 @ 125 lbs

6

Luke
Wylie

4:00 PM CrossFit

3 x 2 @ 125 lbs

7

Joel
Mason

6:00 AM CrossFit

3 x 2 @ 115 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

3 x 2 @ 115 lbs

Female Clients

1

Amy
Rahn

4:00 PM CrossFit

3 x 2 @ 95 lbs

1

Jordan
Wylie

6:00 AM CrossFit

3 x 2 @ 95 lbs

1

Laura Lynn
Williams

11:30 AM CrossFit

3 x 2 @ 95 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 2 @ 85 lbs

3

Morgan
Webb

5:00 AM CrossFit

3 x 2 @ 75 lbs

3

Tori
Tesmer

5:00 AM CrossFit

3 x 2 @ 75 lbs

4

Laura
Kim

6:00 PM CrossFit

3 x 2 @ 70 lbs

5

Catherine
Yancy

5:00 PM CrossFit

3 x 2 @ 60 lbs

5

Tori
Lyczkowski

6:00 AM CrossFit

3 x 2 @ 60 lbs

6

Camille
Cline

11:30 AM CrossFit

1 x 2 @ 95 lbs

85, 90, 95