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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Mon 1-28-19 - CrossFit West Salem
Mon 1-28-19s - CrossFit Salem South
Class
(All)
5:00 AM WOD
5:00 AM WOD
6:00 AM WOD
6:00 AM WOD
8:30 AM WOD
9:30 AM WOD
9:30 AM CrossFit
12:00 PM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Mon 1-28-19
1: Bench Press (5x5)
• Build up to your (70% - 80%) then do all reps at that weight
• Think about bar path and lower body positioning
2: Metcon (Time)
Metcon (3 rounds for time)
(14/12) Cals on Ass. Bike
15 Sumo Deadlift High Pulls
20 Wall Balls (20/14)
Weight on Metcon needs to be scaled so that you can do first two rounds unbroken or you set the bar / or ball down one time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 28, 2019
Clients:
Men / Women
All Clients
Leaderboard
Bench Press
Steve South
05/23/2022
5 x 5 @ 255 lbs
Moses Vasquez
08/17/2021
5 x 5 @ 255 lbs
Patrick Oran
06/24/2022
5 x 5 @ 245 lbs
Clients
1
Steve
Marik
6:30 PM WOD
5 x 5 @ 235 lbs
2
Ben
Morehouse
4:30 PM WOD
5 x 5 @ 225 lbs
2
Perry
DeJoode
5:30 PM WOD
5 x 5 @ 225 lbs
3
Jason
Murphy
5:30 PM WOD
5 x 5 @ 205 lbs
4
John
Harrington
6:00 AM WOD
5 x 5 @ 185 lbs
4
Jon
Erickson
12:00 PM WOD
5 x 5 @ 185 lbs
4
Tom
Dalke
3:30 Open Gym
5 x 5 @ 185 lbs
5
Grant
Shaw
6:00 AM WOD
5 x 5 @ 175 lbs
6
Alex
Przybylowski
6:00 AM WOD
5 x 5 @ 165 lbs
6
Boaz
Blair
12:00 PM WOD
5 x 5 @ 165 lbs
6
Casey
Lucas
6:30 PM WOD
5 x 5 @ 165 lbs
6
David
Ludi
5:30 PM WOD
5 x 5 @ 165 lbs
6
Gabriel
Darland
4:30 PM WOD
5 x 5 @ 165 lbs
6
Michael
George
5:30 PM WOD
5 x 5 @ 165 lbs
7
Erick
Hernandez
6:30 PM WOD
5 x 5 @ 155 lbs
7
John
Graham
6:00 AM WOD
5 x 5 @ 155 lbs
8
Josh
Hunt
6:00 AM WOD
5 x 5 @ 145 lbs
9
Troy
Willis
5:00 AM WOD
5 x 10 @ 125 lbs
last 3 rds
10
Amy
Holcomb
4:30 PM WOD
5 x 5 @ 115 lbs
10
Mark
A. Toma
5:30 PM WOD
5 x 5 @ 115 lbs
10
Theresa
Williams
4:30 PM WOD
5 x 5 @ 115 lbs
11
Tishri
DeGraw
6:00 AM WOD
5 x 5 @ 105 lbs
11
Toni
Blair
5:30 PM WOD
5 x 5 @ 105 lbs
12
Alexis
Shimada
6:00 AM WOD
5 x 5 @ 95 lbs
12
Joyce
Kintz
4:30 PM WOD
5 x 5 @ 95 lbs
12
Veronica
Wilcox
12:00 PM WOD
5 x 5 @ 95 lbs
13
Jordan
Biehle
9:30 AM CrossFit
5 x 5 @ 85 lbs
13
Luisa
Nunez
3:30 Open Gym
5 x 5 @ 85 lbs
14
Caitlin
Smith
5:30 PM WOD
5 x 5 @ 75 lbs
15
Janna
Curtis
3:30 Open Gym
5 x 5 @ 70 lbs
16
Dana
Toma
5:30 PM WOD
5 x 5 @ 65 lbs
17
Gab
Ludi
5:30 PM WOD
5 x 5 @ 45 lbs
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