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Components

Shoulder Press

Metcon

Poor Man's Glute Leg ...

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Workout

06Oct2015

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Rib Mobilization, Elevated Pigeon, Floor Sweep

Strength & Skill

Shoulder Press (5 Sets of 5 Reps)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

06Oct2015

15 Min AMRAP:

10 x Ring Dips
10 x Power Snatches (95 / 65#)

Homework

Poor Man's Glute Leg Raise (50 / 50 Each Side)

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

Whiteboard:

Tuesday, October 06, 2015

Clients:

Clients

1

Micheal
Young

9:30 AM CrossFit

1 x 5 @ 165 lbs

2

Eric
Priaulx

4:00 PM CrossFit

1 x 5 @ 135 lbs

2

Mike
Smith

4:00 PM CrossFit

1 x 5 @ 135 lbs

3

Brad
Eisel

6:00 AM CrossFit

1 x 5 @ 125 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 125 lbs

shoulder sore

3

Scott
Dougherty

6:00 AM CrossFit

1 x 5 @ 125 lbs

4

Gary
Hilligoss

9:30 AM CrossFit

1 x 5 @ 120 lbs

5

Andrew
Stitzel

9:30 AM CrossFit

1 x 5 @ 115 lbs

5

Brian
Burke

6:00 AM CrossFit

1 x 5 @ 115 lbs

5

Dave
Russell

4:00 PM CrossFit

1 x 5 @ 115 lbs

6

Private

7:00 PM CrossFit

1 x 5 @ 95 lbs

7

Private

4:00 PM CrossFit

1 x 5 @ 75 lbs

8

Larisa
Gershilevich

7:00 PM CrossFit

1 x 5 @ 65 lbs

1x4@70

9

Jonelle
Harris

5:00 PM CrossFit

1 x 5 @ 55 lbs

did one round at #65

10

Linda
Boman

6:00 AM CrossFit

5 x 5 @ 45 lbs

40 for two eps

10

Korin
Cross

5:00 PM CrossFit

1 x 5 @ 45 lbs

11

Steve
Johnson

6:00 AM CrossFit

5 x 5 @ 40 lbs

12

Shequia
Mashburn

4:00 PM CrossFit

1 x 5 @ 35 lbs

1 at 45

13

Karen
Boulware

5:00 PM CrossFit

1 x 5 @ 30 lbs

14

Dusty
Kerr

6:00 AM CrossFit

2 x 3 @ 115 lbs

14

Mia
Mudd

4:00 PM CrossFit

1 x 5 @ 0 lbs

I used the 15 lb bar and did 2 rounds of the 10s and 2 rounds of ...

14

Ninette
Campbell

4:00 PM CrossFit

1 x 4 @ 75 lbs

14

Rob
Garrison

9:30 AM CrossFit

1 x 3 @ 85 lbs