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Components

Shoulder Press

Metcon

Settings

Workout

CF - 11/16/21

A:

400m run
into
3 sets
:30 shoulder stretch on wall
10 pass throughs
5 behind the neck press (add weight)

B: Shoulder Press (1x8 @ 60% 1x 5 @ 75% 2 x 3 80%)

Shoulder Press

C: Metcon (Calories)

3 sets:
3:00 on / 2:00 off
21/15 cal ski/row
15 hspu ( scale so this is as close to ub as possible)
Max cal ski in remaining time
*score is ski cal

D: Metcon (No Measure)

3 sets:
20 ttb ( complete in sets of 5 )
Rest :90 btw sets

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

Whiteboard:

Tuesday, November 16, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

2 x 3 @ 175 lbs

135x10, 165x5, 2x3 at 175

2

Jeremy
Hutzel

11:30 AM CrossFit

2 x 3 @ 155 lbs

2

Mark
Miller

5:00 AM CrossFit

2 x 3 @ 155 lbs

3

Brady
Killion

11:30 AM CrossFit

2 x 3 @ 145 lbs

3

Jason
Deloney

6:00 PM CrossFit

2 x 3 @ 145 lbs

3

Tyler
Parker

5:00 AM CrossFit

2 x 3 @ 145 lbs

4

Alan
Hutcheson

11:30 AM CrossFit

2 x 3 @ 125 lbs

4

David
Kan

6:00 PM CrossFit

2 x 3 @ 125 lbs

4

Voncha
Reddy

7:00am CrossFit

2 x 3 @ 125 lbs

5

Cory
Rexford

4:00 PM CrossFit

2 x 3 @ 115 lbs

5

Joel
Mason

5:00 AM CrossFit

2 x 3 @ 115 lbs

6

Dwayne
Vick

4:00 PM CrossFit

2 x 3 @ 100 lbs

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

2 x 3 @ 95 lbs

2

Amy
Rahn

4:00 PM CrossFit

2 x 3 @ 90 lbs

3

Laura Lynn
Williams

4:00 PM CrossFit

2 x 3 @ 85 lbs

3

Madison
Walford

4:00 PM CrossFit

2 x 3 @ 85 lbs

4

Brittany
Hanback

11:30 AM CrossFit

2 x 3 @ 80 lbs

4

Camille
Cline

11:30 AM CrossFit

2 x 3 @ 80 lbs

5

Morgan
Webb

5:00 PM CrossFit

2 x 3 @ 75 lbs

6

Mais
Hammoud

7:00am CrossFit

2 x 3 @ 70 lbs

6

Susie
Bilbro

6:00 AM CrossFit

2 x 3 @ 70 lbs

6

Suzette
Panton

7:00am CrossFit

2 x 3 @ 70 lbs

6

Tori
Tesmer

5:00 AM CrossFit

2 x 3 @ 70 lbs

7

Private

6:00 PM CrossFit

2 x 3 @ 65 lbs