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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Olympic Lifting Skills
Open Gym
Yoga Drop In
Date
Workout
Friday - Crossfit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 5:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Friday
Warm-up
2 ROUNDS
10 Groiners
8 Scap Push-Ups
6 Push-Ups*
8/8 Split Squats**
10 Glute Bridges
*Round 1 perform close grip, Round 2 perform wide grip
**Round 2 perform Jumping Split Squats
Strength
Bench Press (Heavy 5-Rep )
Bench Press
ON A 25:00 RUNNING CLOCK...
1.) Build to a Heavy 5-Rep Bench Press
(Score is Weight)
-Rest Quickly Before Part 2-
Metcon (AMRAP - Reps)
2.) Max Bench Press (@ 75% of Part A)*
(Score is Reps)
*Must be unbroken. Once the barbell is not moving, the set is complete.
Workout
Metcon (Time)
FOR TIME
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
*L+R = 1-Rep
(Score is Time)
KG KB: (24/16)|(16/12)
Cool Down
Metcon (No Measure)
2:00 Twisted Cross Pec Stretch (R)
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 11, 2022
Male Clients
1
Nick
Derksen
CrossFit: 8:30 AM
1 x 5 @ 240 lbs
2
Matt
Evans
CrossFit: 8:30 AM
1 x 5 @ 185 lbs
body weight
3
Kyle
Klassen
CrossFit: 5:30 AM
1 x 5 @ 145 lbs
Female Clients
1
Donna
Young
CrossFit: 5:15 PM
1 x 5 @ 95 lbs
2
Courtney
Derksen
CrossFit: 8:30 AM
1 x 5 @ 85 lbs
2
Nicola
Campbell
CrossFit: 8:30 AM
1 x 5 @ 85 lbs
3
Alyssa
Knowler
CrossFit: 8:30 AM
1 x 5 @ 70 lbs
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