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Components

Shoulder Press

Metcon

Settings

Workout

CF - 11/30/21

A:

:30 actual sprint on bike (heart rate elevation)
then
4 way shoulder stretch :30 each
then
8 strict press w/ barbell
:30 OH Hold

B: Shoulder Press (1x5 @ 80% 1x 3 @ 85% 3 x 1 90%+)

Shoulder Press

C: Metcon (5 Rounds for time)

E4MO4M x 20 min
20/15 cal row
15 push up
15 pull up
• Reverse order each set

D: Metcon (No Measure)

Accessory / Skill

3 sets:
20 hspu (sets of 5); rest :30
3 rope climb
Rest :90

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

Whiteboard:

Tuesday, November 30, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 1 @ 215 lbs

185x5, 195x3, 215 (3x1)

2

Alex
Adkins

5:00 AM CrossFit

3 x 1 @ 205 lbs

155x5, 185x3, 195-205- failed 210

3

Bradd
Hughes

7:00am CrossFit

3 x 1 @ 185 lbs

4

Matt
Blackburn

5:00 AM CrossFit

3 x 1 @ 180 lbs

5

Jeremy
Hutzel

4:00 PM CrossFit

3 x 1 @ 170 lbs

145/155/160/165/170

6

Jason
Deloney

5:00 PM CrossFit

3 x 1 @ 165 lbs

135/145/155/165/165

7

Chad
Oakley

6:00 PM CrossFit

3 x 1 @ 160 lbs

3x1; 150, 155, 160

8

Tyler
Parker

5:00 AM CrossFit

3 x 1 @ 145 lbs

9

Joel
Mason

5:00 AM CrossFit

3 x 1 @ 140 lbs

10

Ben
Hanback

11:30 AM CrossFit

3 x 1 @ 135 lbs

11

Chris
Beavers

7:00am CrossFit

3 x 1 @ 120 lbs

12

David
Kan

6:00 PM CrossFit

1 x 1 @ 130 lbs

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

3 x 1 @ 105 lbs

2

Jordan
Wylie

6:00 AM CrossFit

3 x 1 @ 95 lbs

3

Amy
Rahn

4:00 PM CrossFit

3 x 1 @ 90 lbs

1X95

3

Becca
Esborg

5:00 PM CrossFit

3 x 1 @ 90 lbs

3

Brittany
Hanback

11:30 AM CrossFit

3 x 1 @ 90 lbs

4

Morgan
Webb

6:00 AM CrossFit

3 x 1 @ 85 lbs

85, 90, 92

5

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 1 @ 80 lbs

6

Audrey
Mitchell

4:00 PM CrossFit

3 x 1 @ 75 lbs

6

Tori
Lyczkowski

6:00 AM CrossFit

3 x 1 @ 75 lbs

6

Tori
Tesmer

5:00 AM CrossFit

3 x 1 @ 75 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 1 @ 70 lbs

8

Lindsey
Garner

11:30 AM CrossFit

3 x 1 @ 65 lbs

9

Private

4:00 PM CrossFit

3 x 1 @ 60 lbs