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Components

Single Arm Dumbbell Press

High-Hang Clean

Metcon

Shoulder H.J.

Settings

Workout

11May2015

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Stretches: Floor Angel, Instep, 45 Sec Deep Front Squat Hold

Strength & Skill

**Don't forget to pack your Hook Grips.

Single Arm Dumbbell Press (5 rds. of 6-8 reps. on each side.)

The Dumbbell Press

High-Hang Clean (4 Rds. of 5 reps.)

High-Hang Clean

**Stay at a light to moderate weight.
**Focus a strong pull and dropping under the bar.

Metcon

Metcon (11 Rounds for reps)

11May2015

11 Minute EMOM of:

15 x Kettlebell Swings (54#/36#)
12 x Air Squats
9 x Push Ups

**Half squats and half push ups don't count.

**Count the successful reps for each round.

Homework

Shoulder H.J. (50/50)

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

Whiteboard:

Monday, May 11, 2015

Clients:

Clients

Anthony
Hodges

6:00 PM CrossFit

5 x 8 @ 50 lbs

Jeff
Farris

4:30 PM CrossFit

5 x 8 @ 50 lbs

Private

9:30 AM CrossFit

5 x 8 @ 45 lbs

Scott
Dougherty

6:00 AM CrossFit

5 x 8 @ 35 lbs

Valla
Bethel

9:30 AM CrossFit

5 x 8 @ 20 lbs

Ninette
Campbell

4:30 PM CrossFit

2 x 6 @ 30 lbs

Elise
Hodges

4:30 PM CrossFit

1 x 6 @ 30 lbs

1x7 at 20, 3x7 25 1x 6 at 30 only 2 on left arm