5 INCH WORMS *HAND RELEASE PUSH-UP ON EACH REP
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

WORK UP TO A HEAVY SET OF 5

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
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1/20/2023 - CrossFit - Metcon

PARTNER WORKOUT

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
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1/20/2023 - RSCF Comp - Weightlifting

•SHOULDER PRESS 5X3
•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
Add Score

1/20/2023 - RSCF Comp - Metcon

SESSION 1

75 MINUTES ZONE 2 CARDIO



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Comments

Kelsey Roberts 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 5

Charley Chehardy

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

Alex Baronich 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 30

Jonathan Arnold

Jonathan Arnold 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 30

Justin Cifreo

Justin Cifreo 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 205 lbs

Charley Chehardy

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

Alex Baronich 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 225 lbs

Jonathan Arnold

Jonathan Arnold 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 215 lbs

Angela Puckett

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

Evan Venable 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 48

Justin Kozak

Justin Kozak 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 31

Brant Faircloth

Brant Faircloth 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 48

Robby Crochet

Robby Crochet 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 31

Christopher Carroll

Christopher Carroll 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 46

Angela Puckett

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

Evan Venable 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 165 lbs

Brant Faircloth

Brant Faircloth 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 155 lbs

Robby Crochet

Robby Crochet 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 165 lbs

Christopher Carroll

Christopher Carroll 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 135 lbs

Nicole Pascale

Nicole Pascale 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 17

Nicole Pascale

Nicole Pascale 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 100 lbs

Lauren Hensley

Lauren Hensley 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 17

Lauren Hensley

Lauren Hensley 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 80 lbs

Eunhan Cho

Eunhan Cho 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 21

Eunhan Cho

Eunhan Cho 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 105 lbs

Todd Sumrall

Todd Sumrall 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 21

Todd Sumrall

Todd Sumrall 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 185 lbs

Eric Schroeder

Eric Schroeder 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 30

Eric Schroeder

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

Clayton Coon 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 43

Austin Chipps

Austin Chipps 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 22

Robb Campbell

Robb Campbell 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 20

Robb Campbell

Robb Campbell 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 135 lbs

Conrad Brethold

Conrad Brethold 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 43

Conrad Brethold

Conrad Brethold 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 145 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 215 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 22

Mitchell Worley

Mitchell Worley 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 30

Mitchell Worley

Mitchell Worley 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 125 lbs

Austin Chipps

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

Beena Pfifer 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 20
Notes: W/ Cat

Beena Pfifer

Beena Pfifer 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 20
Notes: W/ Cat

Beena Pfifer

Beena Pfifer 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 80 lbs

Davis Heebe

Davis Heebe 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 16

Jack Gonsoulin

Jack Gonsoulin 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 6 + 42

Jack Gonsoulin

Jack Gonsoulin 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 185 lbs

Davis Heebe

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

Vincent Shaw 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 17

Vicki Malone

Vicki Malone 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 4 + 21

Mary Green

Mary Green 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 Rounds

Audra Jones

Audra Jones 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 Rounds

Eric Lhymn

Eric Lhymn 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 9

Ben Haines

Ben Haines 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 7 + 9

Amy Pinero

Amy Pinero 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 4 + 21

Tony Ippolito

Tony Ippolito 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 29

Artie Fillastre

Artie Fillastre 2 weeks, 4 days ago / Reply

1/20/2023 - CrossFit - Metcon: 5 + 17

Nancy Patout

Nancy Patout 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 65 lbs

Ben Haines

Ben Haines 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 165 lbs

Tony Ippolito

Tony Ippolito 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 130 lbs

Vincent Shaw

Vincent Shaw 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 130 lbs

Audra Jones

Audra Jones 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 95 lbs

Mary Green

Mary Green 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 95 lbs

Vicki Malone

Vicki Malone 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 65 lbs

Sarah Teague

Sarah Teague 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 85 lbs

Charli Chavez

Charli Chavez 2 weeks, 4 days ago / Reply

5 x 5 Push Press: 25 lbs

Artie Fillastre

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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