Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Single Arm DB Bench Press

1-Arm KB Row w. a pause

Metcon

Prone Rear Lateral Ra ...

Settings

Workout

Partner

- Strength: All sets of your strength superset should be challenging but executed with perfect form. The Single Arm DB Bench will challenge your rotary stability. - Conditioning: Today's work is done with a partner completing a full round at a time. You should be able to maintain a high level of output for the entire 17 minutes.

Warm-up

A:

3:00 - 5:00 - SMR
Foam Roll Lats x 30s each
5:00 - 10:00
15 Calories on the Rower with your partner (each perform 15 cals)
*Waiting partner performs max reps Banded Pull-aparts
10:00 - 15:00
Review DB Hang Power Snatch
15:00 - 20:00
2 Rounds with increasing weight:
6 1-Arm DB Bench Press each
8 1-Arm KB Rows each
15 Banded Pulldowns
*Rest as needed.

Strength/Skill

B1: Single Arm DB Bench Press (neutral grip: 4 x 6-8 ea. Rest 30s.)

Neutral Grip

B2: 1-Arm KB Row w. a pause (neutral grip: 4 x 8-10 ea. Rest 30s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be

Conditioning

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 17:
21 Air Squats
15 Calories on Rower (12 Calories)
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*One athlete completes a full round at a time.

L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Extra Credit

D: Prone Rear Lateral Raise 21s (3 x 15. Rest 60s.)

7 pronated grip + 7 neutral grip + 7 supinated grip.

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

Whiteboard:

Tuesday, September 10, 2019

Male Clients

1

Greg
Barber

6:00 CrossFit Group Clase...

4 x 8 @ 75 lbs

1

Jason
McLeod

6:00 CrossFit Group Clase...

4 x 8 @ 75 lbs

2

Bradley
Cooke

6:00PM CrossFit Group Cla...

4 x 8 @ 60 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

4 x 8 @ 60 lbs

45,50,60

3

Bradley
Farrell

6:00PM CrossFit Group Cla...

4 x 10 @ 50 lbs

3

Alan
Brook

8:45 CrossFit Group Class...

4 x 8 @ 50 lbs

3

Dominic
Talanca

6:00PM CrossFit Group Cla...

4 x 8 @ 50 lbs

3

Kevin
English

CrossFit: 7:00 AM

4 x 8 @ 50 lbs

3

Scott
Stalls

8:45 CrossFit Group Class...

4 x 8 @ 50 lbs

3

Steven
Fiscante

8:45 CrossFit Group Class...

4 x 8 @ 50 lbs

4

Phillip
Jacobs

5:00PM CrossFit Group Cla...

4 x 8 @ 45 lbs

5

Clark
Wilson

6:00 CrossFit Group Clase...

4 x 8 @ 40 lbs

6

Chris
Mays

8:45 CrossFit Group Class...

4 x 8 @ 35 lbs

7

Dan
Glauber

6:00 CrossFit Group Clase...

2 x 8 @ 60 lbs

45, 50,60,60

Female Clients

1

Private

CrossFit: 7:00 AM

4 x 8 @ 40 lbs

2

Courtney
Steele

5:00PM CrossFit Group Cla...

4 x 10 @ 35 lbs

2

Heather
Metzler

8:45 CrossFit Group Class...

4 x 8 @ 35 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

4 x 8 @ 35 lbs

Across

2

Shelby
Morge

8:45 CrossFit Group Class...

4 x 8 @ 35 lbs

25, 30, 35, 35

3

Andrea
Wilson

1:00PM CrossFit Group Cla...

4 x 8 @ 30 lbs

3

Debbie
Bolz

8:45 CrossFit Group Class...

4 x 8 @ 30 lbs

35# 6 w/R, 1 w/L

3

Fraleane
Holt

6:00 CrossFit Group Clase...

4 x 8 @ 30 lbs

3

Jennifer
Sullivan

8:45 CrossFit Group Class...

4 x 8 @ 30 lbs

Worked up

3

Monica
Jacobs

8:45 CrossFit Group Class...

4 x 8 @ 30 lbs

Worked up

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

4 x 8 @ 30 lbs

4

Amanda
Partin

CrossFit: 7:00 AM

4 x 8 @ 25 lbs

15-20-20-25

4

Anna
Zarn

5:00PM CrossFit Group Cla...

4 x 8 @ 25 lbs

4

Jessica
Wold

8:45 CrossFit Group Class...

4 x 8 @ 25 lbs

4

Olessia
Roth

5:00PM CrossFit Group Cla...

4 x 8 @ 25 lbs

4

Rachel
Hatfield

6:00PM CrossFit Group Cla...

4 x 8 @ 25 lbs

5

Anita
Fiscante

8:45 CrossFit Group Class...

4 x 8 @ 20 lbs

5

Karla
Fierimonte

8:45 CrossFit Group Class...

4 x 8 @ 20 lbs

6

Amanda
Wickman

5:00PM CrossFit Group Cla...

4 x 6 @ 25 lbs

6

Christine
Abbata

6:00PM CrossFit Group Cla...

4 x 6 @ 30 lbs

6

Kimberly
Grenier

6:00PM CrossFit Group Cla...

4 x 6 @ 40 lbs

6

Jill
Scullion

6:00 CrossFit Group Clase...

2 x 8 @ 35 lbs