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Wendler Week 1 Should ...

Metcon

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Workout

CrossFit Nov 13, 2018

Full Schedule

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

*If you finish early move on to stretching

6 Minutes Athlete Specific Daily Stretching

Target two problem areas and stretch them for 90 seconds ea. Then find two more.
90 seconds x 4 rounds = 6 minutes
When clock expires = 15 Burpees

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Save your energy for your working sets. Your two sets and your last set should get 100% of your effort today. Everything else should be considered bonus

Wendler Week 1 Shoulder Press (1x5 @ 65%, 1x5 @ 75%, 1x5+ @ 85%)

Shoulder Press

Don't forget the last set is to failure.
Also, don't forget to base your percentages on 90% of your 1 rep max

Metcon (AMRAP - Rounds)

In the remaining class time perform:
10 Shoulder Press @ 40% 1rm
10 Ring Dips*
20+ Kroc Rows Left Side
10 Ring Dips*
20+ Kroc Rows Right Side

*Use assistance bands if needed. Or for futher modification you can do resistance push-ups using bands or weight vest.
*Do not exceed 100 Ring Dips. If you are knocking out sets of 10 and want more then make the dips weighted.

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

Whiteboard:

Tuesday, November 13, 2018

Male Clients

1

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 7 @ 205 lbs

2

Tyler
Wood

6:00 PM CrossFit

1 x 13 @ 107 lbs

3

Eric
Knudsen

12:00 PM CrossFit Advance...

1 x 10 @ 136 lbs

4

Danny “D DUB”
White

8:30 AM CrossFit

1 x 16 @ 80 lbs

Weird as my 1RM was a good number!

5

Ruben
Sauceda

5:00 PM CrossFit

1 x 10 @ 125 lbs

6

Kenneth
Carlucci

12:00 PM CrossFit Advance...

1 x 115 @ 9 lbs

7

James
Nunley

6:00 PM CrossFit

1 x 8 @ 125 lbs

8

Coach
Jose

4:00 PM CrossFit

1 x 9 @ 110 lbs

9

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 8 @ 120 lbs

10

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 8 @ 105 lbs

1:15 class

11

Scott
Mann

8:30 AM CrossFit

1 x 7 @ 115 lbs

12

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 6 @ 130 lbs

100/115/130.

13

Cody
Sloan

6:00 PM CrossFit

1 x 8 @ 95 lbs

14

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 6 @ 120 lbs

15

Coach
Tony

12:00 PM CrossFit Advance...

1 x 6 @ 110 lbs

16

Private

6:00 PM CrossFit

1 x 9 @ 65 lbs

17

Robbie
Ahn

8:30 AM CrossFit

1 x 1 @ 125 lbs

Shoulder Press

Female Clients

1

Nikki
Saavedra

10:30 AM Open Gym

1 x 14 @ 80 lbs

2

Coach
K

6:00 AM CrossFit

1 x 13 @ 70 lbs

3

Silvana
Hunt

4:00 PM CrossFit

1 x 10 @ 85 lbs

NOT trying to get yoked up 😂

4

Mallory
Thompson

4:00 PM CrossFit

1 x 12 @ 70 lbs

5

Maki
Garcia

6:00 PM CrossFit

1 x 12 @ 65 lbs

6

Elissa
Marshall

6:00 AM CrossFit

1 x 11 @ 70 lbs

6

Jayme
Pilon

4:00 PM CrossFit

1 x 11 @ 70 lbs

7

Victoria
Covarrubias

5:00 AM CrossFit

1 x 10 @ 76.5 lbs

8

Gloria
Marrufo

5:00 PM CrossFit

1 x 12 @ 60 lbs

9

Beth
Johnson

5:00 PM CrossFit

1 x 10 @ 70 lbs

10

Ann
Kent

6:00 PM CrossFit

1 x 10 @ 65 lbs

11

Tawnee
West

4:00 PM CrossFit

1 x 7 @ 92.5 lbs

12

Coach
Jaime

5:00 AM CrossFit

1 x 9 @ 70.5 lbs

13

Gena
Elfelt

9:30 AM CrossFit

1 x 10 @ 60 lbs

13

Jennifer
Le Fevre

5:00 PM CrossFit

1 x 10 @ 60 lbs

14

Michelle
Kibby

9:30 AM CrossFit

1 x 7 @ 85 lbs

15

Jill
Mercado

5:00 PM CrossFit

1 x 8 @ 72.5 lbs

16

Ashley
Fiala

8:30 AM CrossFit

1 x 7 @ 76.5 lbs

17

Angela
Young

12:00 PM CrossFit Advance...

1 x 6 @ 85 lbs

18

Gabby
Vizcaino

4:00 PM CrossFit

1 x 9 @ 55 lbs

19

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 8 @ 58 lbs

20

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 90 lbs

21

Kerri
Evans

5:00 PM CrossFit

1 x 6 @ 72.5 lbs

22

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 5 @ 80 lbs

23

Jayme
Crist

12:00 PM CrossFit Advance...

1 x 5 @ 72 lbs

23

Lori
Sloan

6:00 PM CrossFit

1 x 8 @ 45 lbs

23

Renetta
Johnson

8:30 AM CrossFit

1 x 6 @ 60 lbs

24

Heather
Turski

12:00 PM CrossFit Advance...

1 x 5 @ 70 lbs

25

Private

4:00 PM CrossFit

1 x 3 @ 80 lbs