Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 09.20.17

Warm-up

Warm-up 9

3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch

Strength

Wendler Week #1
Remember the percentages are calculated off of 90% of your 1RM

Shoulder Press (1 x 5 @ 65% of 1RTM)

Shoulder Press

Shoulder Press (1 x 5 @ 75% of 1RTM)

Shoulder Press

Shoulder Press (1 x 5+ @ 85% of 1RTM)

Shoulder Press

Change the reps in your score to account for the +

Metcon

Metcon (3 Rounds for reps)

As many rounds as possible in 5 minutes of:
50 Double under buy in
12 Deadlifts 185#(125#)
12 Lateral burpees over the bar
Rest 3 minutes
As many rounds as possible in 5 minutes of:
50 Double under buy in
9 Deadlifts 225#(155#)
9 Lateral burpees over the bar
Rest 3 minutes
As many rounds as possible in 5 minutes of:
50 Double under buy in
6 Deadlifts 275#(185#)
6 Lateral burpees over the bar

compliments of CrossFit Verve

Whiteboard:

Wednesday, September 20, 2017

Male Clients