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Components

Shoulder Press

Front Squat

Deadlift

Metcon

Settings

Workout

18Nov2015

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretches: 60 Sec. 3rd World, Floor Angel, Instep

Strength & Skill

To make life easy, have your known percentages written down beforehand.

Shoulder Press (5 Sets of 3-5 Reps)

Shoulder Press

0-2 min.: 60-70%
2-4 min.: 60-70%
4-6 min.: 70-80%
6-8 min.: 70-80%
8-10 min.: 80-90%

**Use the last round to get some light back squats in, quickly. Get warmed up for squats....check mobility.....check form

Front Squat (5 Sets of 3-5 Reps)

Front Squat

10-12 min.: 60-70%
12-14 min.: 60-70%
14-16 min.: 70-80%
16-18 min.: 70-80%
18-20 min.: 70-80%

Deadlift (5 Sets of 3-5 Reps)

Deadlift

20-22 min.: 70-80%
22-24 min.: 70-80%
24-26 min.: 70-80%
26-28 min.: 70-80%
28-30 min.: 70-80%

Metcon

Metcon (AMRAP - Rounds and Reps)

18Nov2015

10 Minute AMRAP:

100m Sprint
15 x Kettlebell Swing (53 / 35#)
5 x Chest to Bar

Homework

10-15 Min Overhead Squat Therapy
**Grab a PVC Pipe and work the sticking points

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

Whiteboard:

Wednesday, November 18, 2015

Clients:

Clients

1

Anthony
Hodges

6:00 PM CrossFit

1 x 3 @ 165 lbs

1

Grant
Burdeau

6:00 PM CrossFit

1 x 3 @ 165 lbs

2

Chad
Miller

4:00 PM CrossFit

1 x 4 @ 155 lbs

2

Jeff
Greene

4:00 PM CrossFit

1 x 3 @ 155 lbs

3

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 145 lbs

4

Aaron
Emerson

6:00 PM CrossFit

1 x 4 @ 125 lbs

4

Kent
Higginbotham

6:00 PM CrossFit

1 x 3 @ 125 lbs

5

Andrew
Stitzel

9:30 AM CrossFit

4 x 3 @ 115 lbs

5

Kyle
Hardy

4:00 PM CrossFit

3 x 3 @ 115 lbs

6

Mike
Conway

6:00 AM CrossFit

1 x 3 @ 105 lbs

7

Colin
Wright

4:00 PM CrossFit

1 x 3 @ 100 lbs

8

Laura
Priaulx

4:00 PM CrossFit

1 x 3 @ 75 lbs

9

Bayley
Little

9:30 AM CrossFit

3 x 5 @ 65 lbs

10

Sarah
McCracken

6:00 PM CrossFit

1 x 3 @ 60 lbs

11

Linda
Boman

6:00 AM CrossFit

3 x 3 @ 55 lbs

12

Private

9:30 AM CrossFit

2 x 5 @ 45 lbs

12

Shequia
Mashburn

4:00 PM CrossFit

1 x 5 @ 45 lbs

13

Molly
Burlage

5:00 PM CrossFit

1 x 4 @ 35 lbs

14

Jeff
Farris

6:00 PM CrossFit

1 x 2 @ 155 lbs