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Components

Push-ups

DB Bench Press

1-Arm KB Row w. a pause

Metcon

5 Minutes of P. Breathing

Settings

Workout

Nov 13

– Strength: We’ll start off with one set of Max Reps in the Push-ups. Denote your score. All sets of DB Bench/Rows should be challenging. Build in DB weight in Bench Press, but use one weight for all 5 sets of Rows. – Finisher: Today’s work is NOT meant to be brutally difficult, but this work should challenge your core and OH stability.

Warm-up

A:

Abmat Pizza Game or Coach Choice of Fun Game x 8 Minutes.
Then,
Review
– DB Bench Press, 1-Arm KB Rows, DB OH Carries, Russian Twists w. plate, DB Hammer Curls performing 10 reps with movements, 50 ft. with carry.

Strength/Skill

B: Push-ups (1 x Max Reps in 60s.)

Push-ups

~ Rx+:(1 x Max HSPU Any Style)
~ Beginner: Box Push-ups

C1: DB Bench Press (5 x 6-8. Rest 45s.)

– build in weight

C2: 1-Arm KB Row w. a pause (5 x 10 ea. Rest 45s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be

– one weight for all sets

Metcon

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 @consistent pace:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left
10 DB Hammer Curls

Extra Credit

E: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

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

Whiteboard:

Tuesday, November 13, 2018

Male Clients

1

Joel
Hartzler

8:45 CrossFit Group Class...

1 x 58

50 UB in 45 sec. then 5,3

2

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 54

3

Greg
Barber

6:00 CrossFit Group Clase...

1 x 53

3

Stephen
Dees

6:00 CrossFit Group Clase...

1 x 53

4

Scott
Stalls

8:45 CrossFit Group Class...

1 x 47

5

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 44

6

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 40

Crap.

7

Brian
Rogers

7:00 CrossFit Group Clase...

1 x 36

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 33

60 sec AMRAP

9

Rob
Brink

5:00PM CrossFit Group Cla...

1 x 26

26 UB HSPU

10

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 24

24 HSPU

11

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 23

12

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 22

HSPU

13

Ryan
Fox

6:00PM CrossFit Group Cla...

1 x 10

HSPU

14

Dominic
Talanca

5:00PM CrossFit Group Cla...

1 x 1

15

Sammy
Norman

5:00PM CrossFit Group Cla...

1 x 35

16

Christian
Bolz

7:00 CrossFit Group Clase...

1 x 33

17

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 30

18

Brendan
Davenport

8:45 CrossFit Group Class...

1 x 0

Female Clients

1

Christina
Dees

8:45 CrossFit Group Class...

1 x 37

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 33

1 set

3

Private

7:00 CrossFit Group Clase...

1 x 32

4

Amber
Barber

7:00 CrossFit Group Clase...

1 x 30

5

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 28

6

Gretchen
Steed

1:00PM CrossFit Group Cla...

1 x 27

6

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 27

Hand release

6

Shelby
Morge

8:45 CrossFit Group Class...

1 x 27

7

Liz
Vasquez

8:45 CrossFit Group Class...

1 x 25

1set 25 2set 5 3set 5

8

Christine
Abbata

6:00 CrossFit Group Clase...

1 x 23

Good form

8

Courtney
Steele

6:00PM CrossFit Group Cla...

1 x 23

8

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 23

Strict- number in 60s NOT unbroken

9

Amanda
Wickman

6:00PM CrossFit Group Cla...

1 x 16

10

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 15

Regular

11

Anna
Zarn

8:45 CrossFit Group Class...

1 x 8

Full range of motion

12

Alisa
Groves

8:45 CrossFit Group Class...

1 x 41

13

Amanda
Michael

5:00PM CrossFit Group Cla...

1 x 33

14

Heidi
Lawrence

5:00PM CrossFit Group Cla...

1 x 30

Knees

15

Rebecca
McHenry

6:00 CrossFit Group Clase...

1 x 21

Knees

16

Debbie
Bolz

6:00PM CrossFit Group Cla...

1 x 20

Strict

17

Robynn
Tomaselli

6:00PM CrossFit Group Cla...

1 x 19

Knees

18

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

1 x 16

19

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 8

Snaked up and working on eccentric

20

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 6