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Components

Shoulder Press

Chin-Ups

Weighted Chin Ups

Annie

Settings

Workout

31August2017

Nikki Beitenman

Warm-up

Warm Up #5 (Row)

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Strength & Skill

Increase with warming up to 80% on Shoulder Press, then start cycling Primary & Auxiliary movements:
Min 1- Primary
Min 2- Aux A or B (depending on level)
Min 3- Rest
Cycle through for 5 Sets

Prim: Shoulder Press (5 sets of 5 reps (80%))

Shoulder Press

AUX-A: Chin-Ups (5 sets of 3-5)

AUX-B: Weighted Chin Ups (5 sets of 3-5 reps)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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

Whiteboard:

Thursday, August 31, 2017

Clients:

Clients

1

Justin
Fadler

6:00 AM CrossFit

5 x 5 @ 165 lbs

2

Adam
Calvery

12:00 PM CrossFit

5 x 5 @ 135 lbs

2

Justin
Stein

9:30 AM CrossFit

5 x 5 @ 135 lbs

3

Aaron
Emerson

12:00 PM CrossFit

5 x 5 @ 115 lbs

3

Kevin
Largent

6:00 AM CrossFit

5 x 5 @ 115 lbs

4

Kyle
Hardy

12:00 PM CrossFit

5 x 5 @ 95 lbs

5

Private

4:00 PM CrossFit

5 x 5 @ 80 lbs

6

Karen
Shebik

12:00 PM CrossFit

5 x 5 @ 75 lbs

6

Morgan
Barker

6:00 AM CrossFit

5 x 5 @ 75 lbs

7

Anne
Abbenhaus

12:00 PM CrossFit

5 x 5 @ 55 lbs

7

Rebekah
Sillman

12:00 PM CrossFit

5 x 5 @ 55 lbs

8

Jeff
Farris

7:00 PM CrossFit

5 x 3 @ 135 lbs

8

Teresa
Koebbe

6:00 AM CrossFit

5 x 3 @ 75 lbs

8

Alexa
Joly

6:00 AM CrossFit

5 x 2 @ 75 lbs

8

Private

9:30 AM CrossFit

3 x 5 @ 75 lbs

8

Andrew
Stitzel

6:00 PM CrossFit

1 x 4 @ 115 lbs

8

Brandon
Gillett

6:00 PM CrossFit

1 x 4 @ 115 lbs