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Components

Shoulder Press

Weighted Pull-ups

Metcon

Settings

Workout

CF - 11/24/20

A:

2 x 1500m row ; Rest 3-4:00 minutes btw sets
*Hold :03-:05 faster than 5k pace

B: Shoulder Press (Build to a heavy set of 5,3,1; rest 2 min)

Shoulder Press

C: Weighted Pull-ups (Build to a heavy set of 5,3,1; rest 2 min)

The Strict Pull-up

D: Metcon (AMRAP - Rounds)

alt emom x 16 (4 sets)
Min 1- 16 c2b
Min 2- 12 BBJO 24/20" (lateral is ok)
Min 3- 6 ring muscle up
Min 4- 12 strict hspu

Score is rds completed (16 max)

CTB - (pullups, Jumping pullups)(reps)
RMU - 6 CTB/pullups/etc/6 ring dips
Shspu - kipping, add abmat, off box

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

Whiteboard:

Tuesday, November 24, 2020

Male Clients

1

cliff
alford

6:00 AM CrossFit

1 x 1 @ 175 lbs

1

Private

5:00 AM CrossFit

1 x 1 @ 175 lbs

2

_Stuart
Chandler

5:00 PM CrossFit

1 x 1 @ 170 lbs

125x5, 145x3, 155x1

3

Alan
Hutcheson

11:30 AM CrossFit

1 x 1 @ 155 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 3 @ 145 lbs

5

Chris
Weber

4:00 PM CrossFit

1 x 1 @ 135 lbs

5

Peter
Candelaria

7:00am CrossFit

1 x 1 @ 135 lbs

6

Cory
Rexford

4:00 PM CrossFit

1 x 1 @ 125 lbs

7

Geof
Vickers

6:00 AM CrossFit

1 x 1 @ 106 lbs

2pood KB in each hand

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 105 lbs

1

Laura Lynn
Williams

12:30 PM CrossFit

1 x 1 @ 105 lbs

2

Lauren
McKnight

6:00 AM CrossFit

1 x 1 @ 90 lbs

3

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 85 lbs

75x5, 85x4, 75x3, 85x2, 85x1

4

Tayler
Saunders

4:00 PM CrossFit

1 x 1 @ 80 lbs

5

Kristen
Kerby Graves

11:30 AM CrossFit

1 x 1 @ 75 lbs

6

Jessica
Dodd

5:00 PM CrossFit

1 x 1 @ 70 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 70 lbs

7

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 55 lbs

Back rack lunges