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Components

Shoulder Press

DB Bent Over Row

Metcon

Settings

Workout

CF - 6/7/22

A:

3-4 x
:15 ski
:15 sec hs hold
:15 bar hang
:15 hollow hold

B1: Shoulder Press (3x5 strict press 70-75%)

Shoulder Press

B2: DB Bent Over Row (3x 10 single arm db row e/ side)

C: Metcon (AMRAP - Reps)

GPP
5 min amrap:
8/6 cal bike erg
8 hspu
Rest :90
5 min amrap
8/6 cal bike erg
6 strict pullups

Competitor
5 min amrap:
8/6 cal row
8 hspu
Rest :90
5 min amrap
8/6 cal ski
1 LL Rope Climb

D: Metcon (No Measure)

Bonus Fitness / Skill

4 sets:
15 ttb
50’ hsw or 5 wall walk
Rest :90

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

Whiteboard:

Tuesday, June 07, 2022

Male Clients

1

Preston
Dial

6:00 AM CrossFit

3 x 5 @ 145 lbs

2

Bradd
Hughes

5:00 PM CrossFit

3 x 5 @ 135 lbs

2

Nate
Dodd

6:00 PM CrossFit

3 x 5 @ 135 lbs

2

Rob
Hill

5:00 AM CrossFit

3 x 5 @ 135 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

3 x 5 @ 125 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

3 x 5 @ 125 lbs

4

Ben
Hanback

11:30 AM CrossFit

3 x 5 @ 115 lbs

4

Brent
Stewart

6:00 AM CrossFit

3 x 5 @ 115 lbs

4

Brian
Quigley

11:30 AM CrossFit

3 x 5 @ 115 lbs

4

Chad
Oakley

4:00 PM CrossFit

3 x 5 @ 115 lbs

4

David
Kan

6:00 PM CrossFit

3 x 5 @ 115 lbs

4

Dustin
Dowell

11:30 AM CrossFit

3 x 5 @ 115 lbs

5 x 105 5 x 110 5 x 115

4

Voncha
Reddy

6:00 AM CrossFit

3 x 5 @ 115 lbs

5

Joel
Mason

5:00 AM CrossFit

3 x 5 @ 105 lbs

Female Clients

1

Ellen
Mullins

5:00 PM CrossFit

3 x 5 @ 85 lbs

2

Amy
Rahn

4:00 PM CrossFit

3 x 5 @ 80 lbs

2

Morgan
Webb

4:00 PM CrossFit

3 x 5 @ 80 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 75 lbs

4

Ashleigh
Rivera

5:00 PM CrossFit

3 x 5 @ 65 lbs

4

Catherine
Yancy

6:00 PM CrossFit

3 x 5 @ 65 lbs

5

Tori
Tesmer

5:00 PM CrossFit

3 x 5 @ 60 lbs

6

Tiffiny
Oakley

6:00 PM CrossFit

3 x 5 @ 55 lbs