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Components

Push Press

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Push Press + Push Jerk complex
6 sets
5 Push Press + 1 Push Jerk at 50% of 1RM Push Press

*Complete a round every 75 seconds
*Spend 5 minutes warming up to 50%

Push Press (5x(5 Push Press + 1 Push Jerk) at 50%)

Push Press

Gymnastics

10 mins

3 sets of 5 Wall Walks
Rest 2 mins between each set

Metcon

Metcon (Time)

50 DU
100m Plate Farmers Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)
50 DU
100m Plate OH Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)
50 DU
100m Plate Hug Carry (45/25)
5 (Rx+ Ring MU)(Strict Pull-up + Strict Ring Dips)

20 minute cap
*Scale strict pull-ups and dips as needed

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

Whiteboard:

Tuesday, July 07, 2015

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

5 x 5 @ 145 lbs

elbows up

2

Frayne
Abernathy

6:00 AM CrossFit

5 x 5 @ 135 lbs

2

Gary
Blount

11:00 AM CrossFit

5 x 5 @ 135 lbs

3

Chad
Harrell

6:00 AM CrossFit

5 x 5 @ 125 lbs

4

Alex
Sanchez

11:00 AM CrossFit

5 x 5 @ 115 lbs

4

DJ
Clancy

6:00 PM CrossFit

5 x 5 @ 115 lbs

4

Nick
Buerger

6:00 PM CrossFit

5 x 5 @ 115 lbs

5

Rodney
Brown

9:00 AM CrossFit

5 x 5 @ 105 lbs

6

John
Tysinger

6:00 AM CrossFit

5 x 5 @ 100 lbs

7

James
Gutin

5:00 PM CrossFit

5 x 5 @ 95 lbs

7

Jose
Aguayo

11:00 AM CrossFit

5 x 5 @ 95 lbs

7

Tyler
Johnson

5:00 PM CrossFit

5 x 5 @ 95 lbs

8

Dusty
White

9:00 AM CrossFit

5 x 5 @ 85 lbs

9

Greg
DiBell

6:00 PM CrossFit

5 x 5 @ 75 lbs

9

Private

9:00 AM CrossFit

5 x 5 @ 75 lbs

9

Rek
Soh

9:00 AM CrossFit

5 x 5 @ 75 lbs

10

Alan
Rosero

5:00 PM CrossFit

5 x 5 @ 65 lbs

10

Joel
Hargett

9:00 AM CrossFit

5 x 5 @ 65 lbs

10

Joey
White

5:00 PM CrossFit

5 x 5 @ 65 lbs

10

Private

6:00 PM CrossFit

5 x 5 @ 65 lbs

11

John
Westbrook

5:00 PM CrossFit

5 x 5 @ 55 lbs

11

Private

6:00 PM CrossFit

5 x 5 @ 55 lbs

12

Aldo
Silva

6:00 PM CrossFit

5 x 5 @ 40 lbs

13

Jeb
Ware

6:00 AM CrossFit

4 x 5 @ 85 lbs

Female Clients

1

Amy
Bullock

7:00 PM CrossFit

6 x 5 @ 70 lbs

1

Suzanne
Smith

5:00 PM CrossFit

6 x 5 @ 70 lbs

2

Jackie
Cansler

9:00 AM CrossFit

5 x 5 @ 65 lbs

3

Esther
Aguayo

11:00 AM CrossFit

5 x 5 @ 58 lbs

4

Cassie
Steck

11:00 AM CrossFit

5 x 5 @ 55 lbs

4

Gina
Schweizer

6:00 PM CrossFit

5 x 5 @ 55 lbs

4

Wendy
Raider

5:00 PM CrossFit

5 x 5 @ 55 lbs

5

Erin
Adamaitis

6:00 AM CrossFit

5 x 5 @ 50 lbs

5

Jen
MacCarthy

6:00 AM CrossFit

5 x 5 @ 50 lbs

6

Mallory
Fiery

11:00 AM CrossFit

5 x 5 @ 45 lbs

7

Laura
Yakamna

6:00 PM CrossFit

5 x 5 @ 40 lbs

8

Corey
Knight

7:00 PM CrossFit

6 x 5 @ 35 lbs

8

Heather
Dwyer

5:00 PM CrossFit

5 x 5 @ 35 lbs

8

Lorraine
Aiken

5:00 PM CrossFit

5 x 5 @ 35 lbs

lighter for more reps

9

Brooke
Arnold

11:00 AM CrossFit

1 x 5 @ 55 lbs