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Shoulder Press

Metcon

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Workout

Friday, November 27, 2020

We are back to normal class times today

Shoulder Press

E2:30 x 3 Sets
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85%
(minimum 5 reps on last set, but if you have more in the tank, GO FOR IT)

Metcon (Time)

"Syncro Spirit Bomb"
Teams of 2 (20 min time cap)
75 Alternating Dumbbell Steps ups (50/35) (24/20)
30 Syncro Burpees
50 Alternating Dumbbell Step Ups (50/35) (24/20)
20 Syncro Burpees
25 Alternating Dumbbell Step Ups (50/35) (24/20)
10 Syncro Burpees

Partners will split reps on DB Steps ups as needed, one works while other rests. The burpees are done together.

Burn! 12:00pm

For Time:
30-20-10
Cal Bike
DB Power Cleans

Rest 2 mins

20-15-10
Cal Bike
DB Front Squats

Rest 2 mins

15-10-5
Cal Bike
DB Thrusters

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

Whiteboard:

Friday, November 27, 2020

Male Clients

Dustin
Durbin

CrossFit 9:15am

1 x 8 @ 125 lbs

Female Clients

Jessica
Rivera

CrossFit: 5:45 PM

3 x 5 @ 65 lbs

Amy
Anton

CrossFit: 5:45 PM

1 x 3 @ 80 lbs

Failed on 4th rep