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Components

Push Press

Metcon

Settings

Workout

11.15.19

Warm Up
2x
200m Row
10/10 DB Shoulder press

Push Press (2 reps every 90sec x 5)

Push Press

Build to a heavy 2 reps and stay at same weight for all sets

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
6 Hang Power Snatch
12 Toes 2 Bar
6 Thrusters
12 Wallballs

Coach Tip* Barbell weight should be moderate and one should be able to do first round unbroken but then break up reps in no more than 2 sets. Goal is 3+ rounds. PURSUE YOUR LEGEND!

Cool Down
Grab a foam roller or barbell and mash sore muscles

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

Whiteboard:

Friday, November 15, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

5 x 2 @ 225 lbs

2

Chris
Godfrey

11:45 AM CrossFit

5 x 2 @ 205 lbs

3

Dylan
Placher

5:30 pm CrossFit

5 x 2 @ 185 lbs

3

Kevin
Brown

11:45 AM CrossFit

5 x 2 @ 185 lbs

4

Costa
Poulias

8:00 am CrossFit

5 x 2 @ 155 lbs

4

Eric
Resman

6:00 am CrossFit

5 x 2 @ 155 lbs

4

Vince
Matchett

4:30 pm CrossFit

5 x 2 @ 155 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

5 x 2 @ 135 lbs

5

Matthew
Slaughter

5:30 pm CrossFit

5 x 2 @ 135 lbs

Female Clients

1

Stephanie
McCarthy

5:30 pm CrossFit

5 x 2 @ 120 lbs

2

Jessica
Wise

5:30 pm CrossFit

5 x 2 @ 105 lbs

3

MC
Heller

11:45 AM CrossFit

5 x 2 @ 75 lbs

4

Lori
Bevins

8:00 am CrossFit

5 x 2 @ 70 lbs

4

Nancy
Finch

8:00 am CrossFit

5 x 2 @ 70 lbs

65,65,70,70,70

5

Kelly
Bowers

4:30 pm CrossFit

5 x 2 @ 65 lbs

6

Marilyn
Stein

8:00 am CrossFit

5 x 2 @ 55 lbs