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Components

Push Press

Deadlift

Metcon

Settings

Workout

CF - 12/31/21

A:

3 sets
10 pass throughs
:30 hand stand hold (or shoulder taps)
5 strict press
5 push press

B: Push Press (5x5 @ 80%)

C: Deadlift (5x3 @ 80-85%)

D: Metcon (AMRAP - Rounds and Reps)

16 min amrap
50 DU
20 wall ball 20/14
10 bbjo 24/20
10 hspu (strict if possible in 2 sets max)

E: Metcon (No Measure)

Bonus Fitness / strength

Accumulate 100
Empty bb good morning
Empty bb strict press
● Break up as needed

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

Whiteboard:

Friday, December 31, 2021

Male Clients

1

Jason
Deloney

11:30 AM CrossFit

5 x 5 @ 185 lbs

1

Jefferson
Adcock

11:30 AM CrossFit

5 x 5 @ 185 lbs

2

David
Lewis

11:30 AM CrossFit

5 x 5 @ 165 lbs

3

Matt
Everetts

6:00 AM CrossFit

5 x 5 @ 155 lbs

4

David
Kan

11:30 AM CrossFit

5 x 5 @ 135 lbs

4

Gavin
Reid

7:00am CrossFit

5 x 5 @ 135 lbs

4

Luke
Wylie

11:30 AM CrossFit

5 x 5 @ 135 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

5 x 5 @ 125 lbs

2

Courtney
Everetts

6:00 AM CrossFit

5 x 5 @ 115 lbs

3

Becca
Esborg

11:30 AM CrossFit

5 x 5 @ 95 lbs

4

Tori
Tesmer

5:00 AM CrossFit

5 x 5 @ 85 lbs

Accidentally did push jerk

5

Taylor Marie
Reid

7:00am CrossFit

5 x 5 @ 75 lbs

6

Shannon
Lyczkowski

11:30 AM CrossFit

5 x 5 @ 65 lbs