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Components

Push Press

Metcon

Settings

Workout

191223

Weightlifting

Push Press (5-5-5 - 32X2)

Push Press

5-5-5
Push Press*

*Set 1 - 30-40% x 5
Set 2 - 40-50% x 5
Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Metcon

Metcon (3 Rounds for time)

3 SETS
500m Row
400m Run

-Rest 2:00 b/t Sets-

Finisher

Metcon (No Measure)

3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups

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

Whiteboard:

Monday, December 23, 2019

Male Clients

1

bryan
teel

12:00 PM Noon CrossFit

1 x 5 @ 145 lbs

32x1

1

Matthew
Daniels

12:00 PM Noon CrossFit

1 x 5 @ 145 lbs

32x1

1

ron
hunt

5:00 AM CrossFit

1 x 5 @ 145 lbs

32X1

2

Matt
Neid

4:00 PM CrossFit

1 x 5 @ 140 lbs

32x1

3

Aaron
Conger

5:00 AM CrossFit

1 x 5 @ 135 lbs

32X1

3

Adam
Covin

9:00 AM CrossFit

1 x 5 @ 135 lbs

32x1

3

Private

9:00 AM CrossFit

1 x 5 @ 135 lbs

3

Joe
Olivares

9:00 AM CrossFit

1 x 5 @ 135 lbs

32x1

4

Kenny
Stanley

4:00 PM CrossFit

1 x 5 @ 125 lbs

32x1

5

Willie
Vera

5:00 PM CrossFit

1 x 5 @ 120 lbs

6

Christopher
Arnett

12:00 PM Noon CrossFit

1 x 5 @ 115 lbs

32x1

6

Justin
Rodriguez

5:00 PM CrossFit

1 x 5 @ 115 lbs

7

Bryan
Tolleson

4:00 PM CrossFit

1 x 5 @ 105 lbs

32x1

7

Robert
Nava

6:00 AM CrossFit

1 x 5 @ 105 lbs

32x1

8

ethan
bowdoin

12:00 PM Noon CrossFit

1 x 5 @ 95 lbs

32x1

8

Jacob
Verdin

9:00 AM CrossFit

1 x 5 @ 95 lbs

32x1

9

John
Savage

6:00 PM CrossFit

1 x 5 @ 85 lbs

10

Zachary
Kaspar

4:00 PM CrossFit

1 x 5 @ 70 lbs

32x1

11

dustin
dustin

4:00 PM CrossFit

1 x 5 @ 55 lbs

32x1

Female Clients

1

Precious
Dominguez

7:00 PM CrossFit

1 x 5 @ 110 lbs

2

Katy
Andrews

12:00 PM Noon CrossFit

1 x 5 @ 100 lbs

32x1

3

Danielle
Kellermann

5:00 AM CrossFit

1 x 5 @ 85 lbs

32X1

3

Jamie
Tolleson

4:00 PM CrossFit

1 x 5 @ 85 lbs

32x1

4

Cloud
☁️ ramos

12:00 PM Noon CrossFit

1 x 5 @ 80 lbs

32x1

4

Jamie
Bivens

9:00 AM CrossFit

1 x 5 @ 80 lbs

32x1

5

Brittany
Poland

4:00 PM CrossFit

1 x 5 @ 75 lbs

32x1

5

Chrissa
teel

12:00 PM Noon CrossFit

1 x 5 @ 75 lbs

32x1

5

Crissy
Autry

5:00 AM CrossFit

1 x 5 @ 75 lbs

32X1

5

JuJu
Ardoin

4:00 PM CrossFit

1 x 5 @ 75 lbs

5

Kasi
Bevel

9:00 AM CrossFit

1 x 5 @ 75 lbs

32x1

6

Gaby
Llamas

9:00 AM CrossFit

1 x 5 @ 70 lbs

32x1

6

Maria
Clara Rios

9:00 AM CrossFit

1 x 5 @ 70 lbs

32x1

7

ANGELICA
DELGADO

5:00 AM CrossFit

1 x 5 @ 65 lbs

32X1

7

Jamie
Sutton

5:00 PM CrossFit

1 x 5 @ 65 lbs

8

Andrea
Hicks

6:00 AM CrossFit

1 x 5 @ 60 lbs

32x1

8

Catherine
Benham

6:00 PM CrossFit

1 x 5 @ 60 lbs

8

kelly
mooney

9:00 AM CrossFit

1 x 5 @ 60 lbs

32x1

9

Cassandra
Weber

6:00 PM CrossFit

1 x 5 @ 50 lbs

32x1

9

Trudy
Istre

5:00 AM CrossFit

1 x 5 @ 50 lbs

32X1

10

Samantha
Weber

6:00 PM CrossFit

1 x 5 @ 45 lbs

11

Heather
Kuritz

12:00 PM Noon CrossFit

1 x 5 @ 35 lbs

32x1