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Shoulder Press

Push Press

Metcon

Metcon

Metcon

Settings

Workout

CF - 1/18/22

A:

200m run
2 sets
10 pass throughs
10 around the worlds
3 strict press
3 push press
:20 hold oh

B: Shoulder Press (3x 5 @ 75%)

C: Push Press (3x3 @ 80%)

D: Metcon (AMRAP - Reps)

5x amrap UB BMU/ c2b / pull up; rest :90
• No pauses longer than :02 at the top of the bar btw reps
• Stop if you hit 50 BMU reps / 70 c2b / 90 pull up

As many reps as possible in 5 UB sets

E: Metcon (AMRAP - Reps)

5x amrap ub shspu/hspu; rest :90
• Stop if you hit 75 shspu / 100 hspu

As many reps as possible in 5 unbroken sets

F: Metcon (6 Rounds for reps)

2:30 on / :90 off
60 DU
16 alt db hang clean and jerk 50/35
Amrap TTB in remaining time
Stop when you get to 100 TTB or 6 sets

prioritize this

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Whiteboard:

Tuesday, January 18, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 155 lbs

2

Jason
Deloney

6:00 PM CrossFit

3 x 5 @ 135 lbs

2

Preston
Dial

6:00 AM CrossFit

3 x 5 @ 135 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 135 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

3 x 5 @ 125 lbs

3

Drew
Welch

5:00 AM CrossFit

3 x 5 @ 125 lbs

4

David
Kan

11:30 AM CrossFit

3 x 5 @ 115 lbs

4

Justin
Schot

11:30 AM CrossFit

3 x 5 @ 115 lbs

5

Joel
Mason

5:00 AM CrossFit

3 x 5 @ 105 lbs

6

Jordan
Leffel

5:00 PM CrossFit

3 x 5 @ 75 lbs

Female Clients

1

Amy
Rahn

5:00 PM CrossFit

3 x 5 @ 85 lbs

1

Courtney
Everetts

6:00 AM CrossFit

3 x 5 @ 85 lbs

1

Ellen
Mullins

4:00 PM CrossFit

3 x 5 @ 85 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 80 lbs

3

Audrey
Mitchell

7:00am CrossFit

3 x 5 @ 75 lbs

3

Laura
Kim

6:00 PM CrossFit

3 x 5 @ 75 lbs

3

Lauren
Gardner

7:00am CrossFit

3 x 5 @ 75 lbs

3

Morgan
Webb

4:00 PM CrossFit

3 x 5 @ 75 lbs

4

Jessica
Dodd

4:00 PM CrossFit

3 x 5 @ 70 lbs

5

Sage
West

11:30 AM CrossFit

3 x 5 @ 65 lbs

5

Taylor Marie
Reid

7:00am CrossFit

3 x 5 @ 65 lbs

6

Allison
Prince

5:00 PM CrossFit

3 x 5 @ 55 lbs

6

Catherine
Yancy

5:00 PM CrossFit

3 x 5 @ 55 lbs

Did not do many reps - shoulders are so tired

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 55 lbs