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Components

Push Press

Metcon

Settings

Workout

12.15.2021

Warm-up

3 Sets
:20 work/ :10 rest
Shoulder Taps
Jumping Jacks
Up Downs

3 sets: 3-5 reps
HSPU variations
Holds, Negatives, shoulder taps etc...

Push Press Review

Strength

Push Press (5-5-5-5-5)

Push Press

5 sets for load
Each set should be a working set. Start at 70% or more

Metcon

Metcon (Time)

5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups

Intermediate:
5 Rounds For Time:
5 Handstand Push-up Negatives
20 GHD Sit-ups

Beginner:
5 Rounds For Time:
10 Seated DB Strict Press
20 Sit-ups

Warm-Up

2 Sets
:30 Couch Stretch/side
:30 Table Top Hold

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

Whiteboard:

Wednesday, December 15, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 5 @ 250 lbs

2

Eric
Wrona

6:00 am CrossFit

1 x 5 @ 235 lbs

185/195/205/225/235

2

Josh
Littauer

5:00 pm CrossFit

1 x 5 @ 235 lbs

3

Rob
Helm

5:00 pm CrossFit

1 x 5 @ 225 lbs

4

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 210 lbs

165, 175, 185, 195, 210

5

Private

5:00 am CrossFit

1 x 5 @ 185 lbs

5

Reid
Landry

6:00 pm CrossFit

1 x 5 @ 185 lbs

6

Nir
Nehory

12:00 PM CrossFit

1 x 5 @ 175 lbs

4.5...

7

John
Curl

6:00 am CrossFit

1 x 5 @ 170 lbs

… with friendly encouragement !

8

Kyle
Jones

6:00 am CrossFit

1 x 5 @ 165 lbs

8

Lotan
Stern

5:00 am CrossFit

1 x 5 @ 165 lbs

145 / 150 / 155 / 160 / 165

8

Mickey
$ Admony

5:00 pm CrossFit

1 x 5 @ 165 lbs

8

Taylor
Smith

5:00 pm CrossFit

1 x 5 @ 165 lbs

9

Daz
Williams

6:00 am CrossFit

1 x 5 @ 160 lbs

10

Benjamin
Brown

6:00 am CrossFit

1 x 5 @ 155 lbs

10

Mark
Brooks

5:00 am CrossFit

1 x 5 @ 155 lbs

155,145,135,125,95

11

Daniel
Russell

5:00 pm CrossFit

1 x 5 @ 145 lbs

So sore from yesterday

11

Ronen
Nagar

6:00 pm CrossFit

1 x 5 @ 145 lbs

12

Eric
Micek

5:00 pm CrossFit

1 x 5 @ 125 lbs

12

Noel
Janacek

12:00 PM CrossFit

1 x 5 @ 125 lbs

13

Rocky
Mattela

5:00 pm CrossFit

1 x 5 @ 120 lbs

14

Antonio
Perez

8:00 PM CrossFit

1 x 5 @ 115 lbs

14

Harikrishna
Siliveri

5:00 pm CrossFit

1 x 5 @ 115 lbs

14

Sudheer
Reddy

5:00 pm CrossFit

1 x 5 @ 115 lbs

15

Brian
Poulston

6:00 pm CrossFit

1 x 5 @ 105 lbs

from rack

16

Private

7:00 am CrossFit

1 x 5 @ 95 lbs

17

Edward
Digges

6:00 pm CrossFit

1 x 5 @ 75 lbs

18

Chase
Key

5:00 am CrossFit

1 x 4 @ 170 lbs

135, 145, 155, 165, 170

18

Anu
—

7:00 am CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Desiree
Powell

12:00 PM CrossFit

1 x 5 @ 135 lbs

2

Shannon
Poulston

6:00 pm CrossFit

1 x 5 @ 110 lbs

3

Private

5:00 pm CrossFit

1 x 5 @ 95 lbs

3

Stacey
Davis

5:00 am CrossFit

1 x 5 @ 95 lbs

4

Luz
Perez

8:00 PM CrossFit

1 x 5 @ 85 lbs

5

Cathy
Willenborg

5:00 pm CrossFit

1 x 5 @ 75 lbs

Progressed from 55

5

Gillian
Mbugua

5:00 pm CrossFit

1 x 5 @ 75 lbs

5

Morgan
Littauer

5:00 pm CrossFit

1 x 5 @ 75 lbs

Upper body hurting from yesterday

6

Cathy
Landry

5:00 pm CrossFit

1 x 5 @ 65 lbs

6

Claudia
Travers

5:00 pm CrossFit

1 x 5 @ 65 lbs

6

Kris
Fanning

7:00 am CrossFit

1 x 5 @ 65 lbs

6

Neelima
Agrawal

5:00 am CrossFit

1 x 5 @ 65 lbs

6

Shivani
Patel

5:00 am CrossFit

1 x 5 @ 65 lbs

did 1x4 at 70

7

T
Eamma

6:00 pm CrossFit

1 x 3 @ 135 lbs