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Components

Push Press

Metcon

Settings

Workout

CF - 1/11/22

A:

400m run
1:00 wall stretch
then
2 rds
3 strict press
3 push press
3 push jerks
add weight each rd

Wall Stretch
https://youtu.be/3niSeSHNE78

B: Push Press (2 Push Press+1 Split jerk x 4)

Four Sets
2 Push press + 1 split jerk
@ 70-75% of 80%- 85% of your 1RM push press

C: Metcon (3 Rounds for time)

3 sets:
20 pull up
20 push up
15 c2b
15 hspu
10 BMU
10 shspu
Rest 2:00

D: Metcon (No Measure)

Bonus Fitness / Strength

3 sets:
10 single db row e/ side
10 db bench ahap

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

Whiteboard:

Tuesday, January 11, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

4 x 3 @ 215 lbs

2

Alex
Adkins

5:00 AM CrossFit

4 x 3 @ 195 lbs

Math 😵‍💫

3

Jason
Deloney

6:00 PM CrossFit

4 x 3 @ 185 lbs

3

Preston
Dial

7:00am CrossFit

4 x 3 @ 185 lbs

4

Gavin
Reid

4:00 PM CrossFit

4 x 3 @ 155 lbs

4

Voncha
Reddy

7:00am CrossFit

4 x 3 @ 155 lbs

5

David
Kan

6:00 PM CrossFit

4 x 3 @ 135 lbs

6

Chris
Beavers

7:00am CrossFit

4 x 3 @ 125 lbs

7

David
Lewis

5:00 PM CrossFit

1 x 3 @ 185 lbs

140/155/185

Female Clients

1

Courtney
Everetts

11:30 AM CrossFit

4 x 3 @ 135 lbs

2

Amy
Rahn

4:00 PM CrossFit

4 x 3 @ 105 lbs

2

Jordan
Wylie

6:00 AM CrossFit

4 x 3 @ 105 lbs

2

Laura Lynn
Williams

4:00 PM CrossFit

4 x 3 @ 105 lbs

3

Becca
Esborg

4:00 PM CrossFit

4 x 3 @ 95 lbs

4

Sage
West

11:30 AM CrossFit

4 x 3 @ 75 lbs

4

Tori
Tesmer

5:00 AM CrossFit

4 x 3 @ 75 lbs

5

Audrey
Mitchell

4:00 PM CrossFit

4 x 3 @ 65 lbs

5

Tori
Lyczkowski

6:00 PM CrossFit

4 x 3 @ 65 lbs

6

Allison
Prince

6:00 PM CrossFit

4 x 3 @ 55 lbs

much strength