20 YARD BEAR CRAWL WITH BAND AROUND THE WRISTS
20 YARD LATERAL BEAR CRAWL IN EACH DIRECTION WITH BAND AROUND WRISTS
20 SCAP PUSH UPS (KEEP ARMS LOCKED OUT AND PUSH YOUR SHOULDER BLADES APART THEN PINCH YOUR SHOULDER BLADES AT THE BOTTOM OF EACH REP)
10 SHOULDER PRESS (EMPTY BARBELL)
5 x 5 Push Press
SUPER SET WITH ONE OF THE FOLLOWING:
*15-20 SECOND CHIN OVER BAR STATIC HOLD
*MAX REP STRICT PULL-UP
*5 REPS WEIGHTED STRICT PULL-UP
1/20/2023 - CrossFit - Metcon
20 MIN AMRAP
(ALTERNATE FULL ROUNDS)
•20/16 CAL ASSAULT BIKE : 26/20 CAL BIKE AIR BIKE OR BIKE ERG : 20/16 CAL SKI
•20 ALT DB SNATCH (50/35)
•15 BURPEES
1/20/2023 - RSCF Comp - Weightlifting
•PUSH PRESS 4X3
•PUSH JERK 3X2
*WORK UP TO A HEAVY ON EACH
*NO BLOCKS ON THE PUSH JERKS
•INCLINE BENCH PRESS 4X8
•STANDING LATERAL DB RAISE 4X12
*KEEP ELBOW SLIGHTLY BENT HERE
•400 M FILLY HOLD/WALK (ONE DUMBBELL OVERHEAD AND ONE IN THE FRONT RACK)
*SWITCH AT 50 METERS EACH TIME
•SPEND 12-15 MINUTES MESSING AROUND WITH TRANSITION FROM L-SIT TO FREESTANDING HANDSTAND
---REST AS NEEDED---
FOR TIME
•50 CAL ASSAULT BIKE
•15 SANDBAG OVER SHOULDER
•50 FT FRONT RACK WALKING LUNGE (135)
•50 GHDSU
•50 FT FRONT RACK WALKING LUNGE(135)
•30 SAND BAG OVER SHOULDER
•50 CAL ASSAULT BIKE
Comments
Charley Chehardy 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 8
Connor Henry 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 8
Chris Davros 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 5
Alex Baronich 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 30
Jonathan Arnold 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 30
Justin Cifreo 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 205 lbs
Charley Chehardy 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 115 lbs
Connor Henry 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 175 lbs
Chris Davros 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 195 lbs
Alex Baronich 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 225 lbs
Jonathan Arnold 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 215 lbs
Angela Puckett 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 30
Charde Carter 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 30
Cody Veteo 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 30
Evan Venable 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 48
Justin Kozak 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 31
Brant Faircloth 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 48
Robby Crochet 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 31
Christopher Carroll 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 46
Angela Puckett 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 105 lbs
Charde Carter 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 105 lbs
Cody Veteo 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 95 lbs
Evan Venable 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 165 lbs
Brant Faircloth 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 155 lbs
Robby Crochet 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 165 lbs
Christopher Carroll 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 135 lbs
Nicole Pascale 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 17
Nicole Pascale 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 100 lbs
Lauren Hensley 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 17
Lauren Hensley 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 80 lbs
Eunhan Cho 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 21
Eunhan Cho 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 105 lbs
Todd Sumrall 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 21
Todd Sumrall 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 185 lbs
Eric Schroeder 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 30
Eric Schroeder 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 175 lbs
Cal Madere 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 125 lbs
Bryan Lambert 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 3 Rounds
Notes: solo
Bryan Lambert 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 195 lbs
Clayton Coon 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 43
Austin Chipps 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 22
Robb Campbell 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 20
Robb Campbell 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 135 lbs
Conrad Brethold 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 43
Conrad Brethold 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 145 lbs
Colin Finnegan 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 215 lbs
Colin Finnegan 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 22
Mitchell Worley 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 30
Mitchell Worley 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 125 lbs
Austin Chipps 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 135 lbs
Sean Pfifer 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 49
Notes: with Scott
Sean Pfifer 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 175.0 lbs
Charlie Mayeux 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 27
Beena Pfifer 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 20
Notes: W/ Cat
Beena Pfifer 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 20
Notes: W/ Cat
Beena Pfifer 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 80 lbs
Davis Heebe 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 16
Jack Gonsoulin 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 42
Jack Gonsoulin 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 185 lbs
Davis Heebe 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 155 lbs
JOHN LOMBARDO 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 29
Vincent Shaw 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 17
Vicki Malone 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 4 + 21
Mary Green 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 Rounds
Audra Jones 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 Rounds
Eric Lhymn 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 9
Ben Haines 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 7 + 9
Amy Pinero 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 4 + 21
Tony Ippolito 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 29
Artie Fillastre 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 5 + 17
Nancy Patout 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 65 lbs
Ben Haines 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 165 lbs
Tony Ippolito 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 130 lbs
Vincent Shaw 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 130 lbs
Audra Jones 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 95 lbs
Mary Green 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 95 lbs
Vicki Malone 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 65 lbs
Sarah Teague 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 85 lbs
Charli Chavez 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 25 lbs
Artie Fillastre 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 125 lbs
JOHN LOMBARDO 2 weeks, 4 days ago / Reply
5 x 5 Push Press: 125 lbs
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Kelsey Roberts 2 weeks, 4 days ago / Reply
1/20/2023 - CrossFit - Metcon: 6 + 5