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Components

Shoulder Press

Metcon

Settings

Workout

CF - 5/18/21

A:

3 Rounds
10 PVC pass through
5 strict press with an empty barbell
:20 overhead hold with an empty barbell

B: Shoulder Press (4 @ 70%, 3 @75%, 2 @80%; rest :90 x2)

Shoulder Press

increase 5-10# on second waves
score is final load

C: Metcon (No Measure)

5 sets, rest :60 between movments

10 DB Shoulder to overhead 50/35
10 db box step overs 50/35, 24/20"

D: Metcon (2 Rounds for reps)

GPP
6 min amrap:
6 Chest to bar or 9 pullups
12 alternating step back lunge ( 50/35 dbs front rack)
rest 4:00
6 min amrap
6 Chest to bar or 9 pullups
12 hspu

Competitor
6 min amrap:
3 BMU
12 alt step back lunge ( 50/35dbs front rack)
rest 4:00
6 min amrap
3 BMU
12 hspu

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

Whiteboard:

Tuesday, May 18, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 2 @ 185 lbs

135/145, 165, 175/185

2

Geoff
Cottrill

5:00 AM CrossFit

1 x 2 @ 175 lbs

3

Tyler
Parker

5:00 AM CrossFit

1 x 2 @ 155 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

1 x 2 @ 150 lbs

130, 140, 150

5

Chris
Weber

5:00 PM CrossFit

1 x 2 @ 145 lbs

Round 1: 120, 130, 140. Round 2: 125, 135, 145.

5

JD
Mason

5:00 PM CrossFit

1 x 2 @ 145 lbs

5

Sean
Smith

5:00 AM CrossFit

1 x 2 @ 145 lbs

6

Chad
Oakley

5:00 PM CrossFit

1 x 2 @ 140 lbs

7

Flynt
Foster

6:00 AM CrossFit

1 x 2 @ 135 lbs

8

Ben
Hanback

11:30 AM CrossFit

1 x 2 @ 130 lbs

9

David
Kan

6:00 PM CrossFit

1 x 2 @ 125 lbs

9

Luke
Wylie

5:00 PM CrossFit

1 x 2 @ 125 lbs

9

Peter
Tiberio

7:00am CrossFit

1 x 2 @ 125 lbs

9

Ryan
Holman

4:00 PM CrossFit

1 x 2 @ 125 lbs

10

Brady
Killion

11:30 AM CrossFit

1 x 2 @ 120 lbs

11

Luke
Frauhiger

6:00 PM CrossFit

1 x 2 @ 115 lbs

12

Peter
Sines

7:00am CrossFit

1 x 2 @ 105 lbs

13

Sagar
Shirwalkar

7:00am CrossFit

1 x 2 @ 75 lbs

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

1 x 2 @ 90 lbs

75/80/85 80/85/90

1

Hannah
Russell

5:00 AM CrossFit

1 x 2 @ 90 lbs

2

Becca
Esborg

4:00 PM CrossFit

1 x 2 @ 85 lbs

2

Kristina
Moore

5:00 PM CrossFit

1 x 2 @ 85 lbs

3

Allison
Prince

5:00 PM CrossFit

1 x 2 @ 80 lbs

65;70;75/70;75;80

4

Madi
Wheeler

7:00am CrossFit

1 x 2 @ 75 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 2 @ 70 lbs

5

Sage
West

11:30 AM CrossFit

1 x 2 @ 70 lbs

6

Private

6:00 PM CrossFit

1 x 2 @ 65 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 2 @ 65 lbs

7

Lindsey
Garner

6:00 AM CrossFit

1 x 2 @ 55 lbs