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Components
Push Press
"PUSH. PULL."
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (11/6)
Workout
Monday
Warm-up
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
Strength
Push Press (1RM)
Push Press
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
"PUSH. PULL." (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 16, 2019
Male Clients
1
Aaron
Vessey
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 205 lbs
1
Jim
Boora
CrossFit: 6:00 AM
1 x 1 @ 205 lbs
2
Sean
McKechnie
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 195 lbs
3
Brad
Gherna
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 190 lbs
3
Mike
Machowek
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 190 lbs
4
Bob
Barene
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 185 lbs
4
Jason
Hatley
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 185 lbs
4
Ryan
Farrer
CrossFit: 6:00 AM
1 x 1 @ 185 lbs
5
JERRON
PIERSON
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 180 lbs
6
Steve
Williams
CrossFit: 9:00 AM
1 x 1 @ 155 lbs
7
Kevin
Sparks
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 145 lbs
Female Clients
1
Cristen
Rogers
CrossFit: 9:00 AM
1 x 1 @ 135 lbs
2
Carla
Favro
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 105 lbs
2
Private
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 105 lbs
2
Michelle
Maupin Barre
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 105 lbs
3
Jenna
Hensley
CrossFit: 6:30 PM
1 x 3 @ 95 lbs
4
Isarai
Thieme
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 85 lbs
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