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Behind The Neck Stric ...

Metcon

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Workout

4/12/19

Warm-up

2x
15-20 band pull aparts
8 db single arm high pulls ea. arm
8 single arm db thrusters ea. arm
10 plank push ups

Empty bar press
5 reps from front
5 reps from behind the neck.

Strength

Behind The Neck Strict Press (4x6 w/ :03 negative each rep)

Behind The Neck Strict Press

4 sets
6 tempo behind the neck strict press (:03 negative)
focus on vertical press position

Metcon

Metcon (Time)

9-15-21
Hang DB Clean and Jerk 50/35 Rx+ 70/45
T2B
*25 DU after each and every movement

Stim: this will have that open wod feeling to it. Relax grip break up t2b with short rest. Weight should be weight you did in open

Subs: 50 Single unders for du. Knees to chest for t2b

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

Whiteboard:

Friday, April 12, 2019

Male Clients

1

Hugh
Stewart

9:00 AM CrossFit

1 x 6 @ 165 lbs

2

marquiche
hughes

4:30 PM CrossFit

1 x 6 @ 155 lbs

3

david
rivera

4:30 PM CrossFit

1 x 6 @ 135 lbs

3

luis
lopez

5:30 AM CrossFit

1 x 6 @ 135 lbs

4

J.R
Soria

4:30 PM CrossFit

1 x 6 @ 125 lbs

1x5 @ 135

4

Juan
Reynoso

5:30 AM CrossFit

1 x 6 @ 125 lbs

4

Uriel
Garcia

9:00 AM CrossFit

1 x 6 @ 125 lbs

5

Ioannys
Kizeridis

5:30 AM CrossFit

1 x 6 @ 115 lbs

5

Jeff
Flippen

CrossFit: 10:00 AM

1 x 6 @ 115 lbs

5

Michael
Sasario Jr

5:30 AM CrossFit

1 x 6 @ 115 lbs

5

Sebastian
Bert

9:00 AM CrossFit

1 x 6 @ 115 lbs

5

Serse
Ferdinand

9:00 AM CrossFit

1 x 6 @ 115 lbs

6

William
Malave

CrossFit: 10:00 AM

1 x 6 @ 105 lbs

75-85-95

7

claussen
quiroz

3:30 PM CrossFit

1 x 6 @ 95 lbs

5 reps, failed last rep

7

Frank
Carvalho

5:30 AM CrossFit

1 x 6 @ 95 lbs

7

matthew
fernandez-ruiz

4:30 PM CrossFit

1 x 6 @ 95 lbs

7

Santiago
Lopez

5:30 PM CrossFit

1 x 6 @ 95 lbs

7

William
Dominguez

CrossFit: 10:00 AM

1 x 6 @ 95 lbs

7

Willy
Tamayo

5:30 PM CrossFit

1 x 6 @ 95 lbs

75,85,95,95

8

Sydney
Vincent

6:30 PM CrossFit

1 x 6 @ 75 lbs

Female Clients

1

Kimberly
Ruppert

5:30 AM CrossFit

1 x 6 @ 80 lbs

2

Nathalie
Mejias

3:30 PM CrossFit

1 x 6 @ 75 lbs

3

Evelyn
Gomez

5:30 PM CrossFit

1 x 6 @ 65 lbs

4

andrea
Flippen

9:00 AM CrossFit

1 x 6 @ 55 lbs

4

Daphne
Jean-Pierre

5:30 PM CrossFit

1 x 6 @ 55 lbs

4

Lori
Iglesias

5:30 AM CrossFit

1 x 6 @ 55 lbs

4

Nicole
Nieves

5:30 AM CrossFit

1 x 6 @ 55 lbs

5

ANESIA
GORDON

5:30 PM CrossFit

1 x 6 @ 50 lbs

6

Samantha
Soria

4:30 PM CrossFit

1 x 6 @ 45 lbs

7

Arianna
Ferrebus

5:30 PM CrossFit

1 x 6 @ 40 lbs

8

Alexandra
Benitez

CrossFit: 10:00 AM

1 x 6 @ 25 lbs