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Shoulder Press

Metcon

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Workout

JAN 31, 2022

Pre Stretch Primer

10 Cals Bike
10 Lunge-Lunge-Squat
10 Sit ups
10 Burpees

ACCESSORY

A) Double-unders
VIDEO: https://youtu.be/9FLc4h5mhrk

B) Knees to Feet to Box or Step-Back, Step-up + Knee Drive
VIDEO: https://www.youtube.com/watch?v=qhCHHEPZvzw
VIDEO: https://youtu.be/gvHQtFPe270

BARBELL

BAR: Shoulder Press (5-4-3-2-1-1-1, Find a heavy set)

Shoulder Press

Today starts a new 7 week barbell cycle. Week 1 will be finding a new 1 rep max for each of the following lifts. Then weeks 2-7 will be working an increasing % each week.
M - Shoulder Press
T - Power Clean
W - Front Squat
Th - Deadlift
F - Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
10 Step Back, Step Up Burpees | RX+ Strict B's
10 Ring Rows | RX+ C2B
10 /7 Cals Bike

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
10 Power Snatches, 95/65 | 75/55
20 Lateral Burpees over Bar
30 Double-unders

KIKR

KIKR: Metcon (AMRAP - Reps)

Row 500m in fewest pulls possible

Subtract your number of pulls from 100 to get your score

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

Whiteboard:

Monday, January 31, 2022

Male Clients

1

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 215 lbs

2

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 195 lbs

3

Taylor
Holden

6:30 PM CrossFit

1 x 1 @ 185 lbs

4

Bryan
Hollenbeck

5:30 PM CrossFit

1 x 1 @ 180 lbs

5

Kyle
Ppool

4:30 PM Open Gym

1 x 1 @ 175 lbs

6

Jason
Flick

5:30 AM CrossFit

1 x 1 @ 150 lbs

7

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 145 lbs

7

Sakthivel
Ganapathy

6:30 PM CrossFit

1 x 1 @ 145 lbs

8

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 140 lbs

9

Jet
Graham

5:30 PM CrossFit

1 x 1 @ 135 lbs

9

Keith
Green

6:30 PM CrossFit

1 x 1 @ 135 lbs

9

Matt
Clark

5:30 AM CrossFit

1 x 1 @ 135 lbs

10

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 125 lbs

10

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 125 lbs

10

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 125 lbs

10

Ravichand
Chinnam

6:30 PM CrossFit

1 x 1 @ 125 lbs

11

Daniel
Baker

5:30 AM CrossFit

1 x 1 @ 115 lbs

11

Jeff
Lewman

5:30 AM CrossFit

1 x 1 @ 115 lbs

11

Private

9:00 AM CrossFit

1 x 1 @ 115 lbs

12

Private

9:00 AM CrossFit

1 x 1 @ 110 lbs

12

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 110 lbs

13

Harry
Judd

6:30 PM CrossFit

1 x 1 @ 105 lbs

First time

14

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 95 lbs

14

Private

6:30 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 125 lbs

2

Cat
Hollenbeck

5:30 PM CrossFit

1 x 1 @ 105 lbs

3

Stephanie
Richardson

5:30 AM CrossFit

1 x 1 @ 100 lbs

4

Aubrey
Baker

4:30 PM Open Gym

1 x 1 @ 95 lbs

4

Christine
Goscha

5:30 AM CrossFit

1 x 1 @ 95 lbs

4

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 95 lbs

5

Chandra
Hindman

9:00 AM CrossFit

1 x 1 @ 90 lbs

5

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 90 lbs

6

Candy
Wickham

9:00 AM CrossFit

1 x 1 @ 85 lbs

failed at 90

6

Kristin
Flick

4:30 PM Open Gym

1 x 1 @ 85 lbs

7

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 80 lbs

7

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 80 lbs

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 80 lbs

7

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 80 lbs

7

Melissa
Patrick

4:30 PM Open Gym

1 x 1 @ 80 lbs

7

Nicole
Whisman

5:30 PM CrossFit

1 x 1 @ 80 lbs

8

Kelli
Kelley

5:30 AM CrossFit

1 x 2 @ 75 lbs

8

Cindi
Klose

6:30 PM CrossFit

1 x 1 @ 75 lbs

8

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 75 lbs

8

Rebecca
Judd

6:30 PM CrossFit

1 x 1 @ 75 lbs

9

Clare
Ppool

4:30 PM Open Gym

1 x 1 @ 70 lbs

Failed at 75

9

Patty
Thompson

4:30 PM Open Gym

1 x 1 @ 70 lbs

35# DBs

10

Daniela
Mendes

9:00 AM CrossFit

1 x 1 @ 65 lbs

10

Hemapriya
Sakthivel

9:00 AM CrossFit

1 x 1 @ 65 lbs

10

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 65 lbs

10

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 65 lbs

11

Sammy
Epperson

6:30 AM CrossFit

1 x 1 @ 60 lbs

12

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 55 lbs

12

Sherry
Jackson

6:30 PM CrossFit

1 x 1 @ 55 lbs

13

Melba
Gould

9:00 AM CrossFit

1 x 1 @ 45 lbs

14

Brook
Fielder

9:00 AM CrossFit

1 x 1 @ 35 lbs

14

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 35 lbs