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Components

Push Press

Metcon

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Workout

Tuesday

Warm-up

With a pair of light-moderate DBs...

AMRAP x 6
6 DB Suitcase Lunge
6/6 Arnold Press
6/6 Single Arm DB Sumo Deadlift
6 Push Ups to Down Dog

Push Press Prep:
1 Round without Barbell, 1 Round with Barbell
5 Dip, Pause & Stand
5 Dip, Pause & Punch
5 Dip & Drive
5 Push Press w/2s Pause overhead.

Strength

Push Press (5-3-1)

Push Press

5-3-1
Push Press

*Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP - Rounds and Reps)

"DOUBLE AMRAP"

AMRAP x 4 MINUTES
2 DB Devil's Press 12.5/7.5 (Rx+15/10)
6 DB Push Press
8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

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

Whiteboard:

Tuesday, 10, December 2019

Male Clients

1

David
Loubser

6:35pm CrossFit

1 x 1 @ 110 kg

2

ALEX
THE CUB R ...

7:40pm CrossFit

1 x 1 @ 105 kg

3

Louis
Hill

5:30pm CrossFit

1 x 1 @ 99 kg

4

Karl
Dickson

5:30pm CrossFit

1 x 2 @ 90 kg

4

Craig
O'Shea

5:30pm CrossFit

1 x 1 @ 90 kg

4

Jordan
Ganley

7:40pm CrossFit

1 x 1 @ 90 kg

4

Marcus
Warden

5:30pm CrossFit

1 x 1 @ 90 kg

5

Víctor
Cebollada ...

5:30pm CrossFit

1 x 2 @ 86 kg

6

Andy
Gray

4:25pm CrossFit

1 x 2 @ 85 kg

7

Ben
Haynes

9:30am CrossFit

1 x 2 @ 82.5 kg

7

Robert
Chambers

7:40pm CrossFit

1 x 2 @ 82.5 kg

8

Alex
Scott

6:00am CrossFit

1 x 2 @ 81 kg

9

Ady
Griffith

5:30pm CrossFit

1 x 1 @ 80 kg

10

Matt
Hamilton

7:00am CrossFit

1 x 3 @ 77.5 kg

10

Ben
Stokes

9:30am CrossFit

1 x 1 @ 77.5 kg

10

Daniel
Reilly

5:30pm CrossFit

1 x 1 @ 77.5 kg

11

Daniel
Tate

6:00am CrossFit

1 x 1 @ 75 kg

11

Liam
O'shea

4:25pm CrossFit

1 x 1 @ 75 kg

12

Stephen
Dancey

6:00am CrossFit

1 x 3 @ 70 kg

12

Bruce
Peake

5:30pm CrossFit

1 x 1 @ 70 kg

12

Ryan
Brown

5:30pm CrossFit

1 x 1 @ 70 kg

12

Stephen
Fahey

4:25pm CrossFit

1 x 1 @ 70 kg

13

domenico
modugno

7:40pm CrossFit

1 x 1 @ 55 kg

14

Melissa La ...
l

6:35pm CrossFit

1 x 4 @ 50 kg

14

Rafael
Orta

5:30pm CrossFit

1 x 3 @ 50 kg

15

Chris
Baiden

6:35pm CrossFit

1 x 7 @ 47 kg

16

Matt
Archer-Davis

5:30pm CrossFit

1 x 2 @ 45 kg

16

Kiran
Mannava

7:00am CrossFit

1 x 1 @ 45 kg

Female Clients

1

Jess
Munro

4:25pm CrossFit

1 x 1 @ 60 kg

2

Claire
Archer-Davis

5:30pm CrossFit

1 x 2 @ 54.5 kg

1x3 52.5

3

Laura
Burgon

5:30pm CrossFit

1 x 1 @ 54 kg

4

Danielle
Batt

7:00am CrossFit

1 x 2 @ 52 kg

5

Andreea
Wherlock

9:30am CrossFit

1 x 3 @ 50 kg

5

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 50 kg

5@40kg // 3@45kg

5

Sophie
Knight

6:35pm CrossFit

1 x 1 @ 50 kg

6

Ana
Briggs

9:30am CrossFit

1 x 1 @ 45 kg

7

Gemma
Froggatt

9:30am CrossFit

1 x 3 @ 42.5 kg

8

Rebecca
Hodges

4:25pm CrossFit

1 x 1 @ 42.25 kg

9

Regina
Cunha

7:40pm CrossFit

1 x 1 @ 42 kg

10

Siobhan
Waters

7:00am CrossFit

1 x 2 @ 40 kg

10

Delphine
Michaud

6:00am CrossFit

1 x 1 @ 40 kg

11

Vicki
Everett

4:25pm CrossFit

1 x 1 @ 37.5 kg

12

Tori
Ballerino

6:35pm CrossFit

1 x 2 @ 30 kg

13

Anisha
Virk

6:35pm CrossFit

1 x 1 @ 25 kg