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Components

Shoulder Press

Metcon

Settings

Workout

“Whatever you are, be a good one.” ― Abraham Lincoln

Prehab

Barbell Warm Up
5 Deadlift
5 Hang Power Snatch
5 Strict Press
X2

A1): Shoulder Press (3x10 @60%-65% Tempo 21x1)

Shoulder Press

-A2) Strict Chin Up 3x6-10 hold 1sec on top

WOD: Metcon (Time)

Happy Birthday Chad
45 Calorie Row
45 Hang Power Snatches
45 Alternating Lunges
45 Ring Rows
45 Calorie Row
75lb/55lb 65lb/45lb 45lb/35lb

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

Whiteboard:

Tuesday, December 07, 2021

Male Clients

1

yitzy
travis

9:00 AM CrossFit

3 x 10 @ 135 lbs

6 chin ups per round

2

Joel
Lusky

8:00 AM CrossFit

3 x 10 @ 105 lbs

3

Jeancarlos
Reyes

5:15 PM CrossFit

3 x 10 @ 95 lbs

3

Luis
Padilla

6:00 AM CrossFit

3 x 10 @ 95 lbs

4

Abraham
Zuniga

9:00 AM CrossFit

3 x 10 @ 85 lbs

4

Juan
Betancur

9:00 AM CrossFit

3 x 10 @ 85 lbs

4

Malik
Grove

5:15 PM CrossFit

3 x 10 @ 85 lbs

65 lb

4

Pablo
Ospina

6:00 AM CrossFit

3 x 10 @ 85 lbs

4

Thomas
Dougherty

6:00 AM CrossFit

3 x 10 @ 85 lbs

5

Pedro
Alvarez

6:00 AM CrossFit

3 x 10 @ 75 lbs

6

Shmuel
Hazan

8:00 AM CrossFit

3 x 10 @ 65 lbs

7

Eduardo
Levi

6:15 PM CrossFit

3 x 10 @ 35 lbs

8

Ronald
Cazimir

7:15 PM CrossFit

3 x 10 @ 0 lbs

Female Clients

1

katherine
almazan

9:00 AM CrossFit

3 x 10 @ 65 lbs

2

Sarah
Wilson

6:00 AM CrossFit

3 x 10 @ 60 lbs

3

Hindy
Hazan

8:00 AM CrossFit

3 x 10 @ 55 lbs

3

Jennille
Santana

6:00 AM CrossFit

3 x 10 @ 55 lbs

3

Michelle
HALL

6:00 AM CrossFit

3 x 10 @ 55 lbs

4

Kari
Miranda

8:00 AM CrossFit

3 x 10 @ 50 lbs

5

Stephanie
Haave

9:00 AM CrossFit

3 x 10 @ 49 lbs

6

Coinncy
Pascal

7:15 PM CrossFit

3 x 10 @ 40 lbs

7

desiree
garcia

5:15 PM CrossFit

3 x 10 @ 35 lbs

7

karen
castillo

9:00 AM CrossFit

3 x 10 @ 35 lbs

Bar only

8

Brenda
Ferrer

6:15 PM CrossFit

3 x 10 @ 0 lbs

8

Jill
Caldwell

7:15 PM CrossFit

3 x 8 @ 55 lbs