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Bench Press

Metcon

Metcon

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Workout

CF - 3/29/22

A:

3 rds
20 shoulder taps (10 each)
:30 bar hang
5 pushups 3.1.1 tempo

B1: Bench Press (build to a heavy 3 rep - 15 min superset with)

Bench Press

B2: Metcon (Weight)

3x 10 single arm db row ahap; rest :60

C: Metcon (AMRAP - Rounds)

GPP
EMOM 25
Min 1 - 10/8 cal bike
Min 2 - 10 box jump overs (24/20) (step down)
Min 3 - 12/8 cal ski erg
Min 4 - 12 TTB
Min 5 - Rest

Competitor
EMOM 25
Min 1 - 15/12 cal echo bike
Min 2 - 10 box jump overs(30/24) (step down)
Min 3 - 15/12 cal ski erg
Min 4 - 15 TTB
Min 5 - rest

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 29, 2022

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1 x 3 @ 335 lbs

2

Jamie
Free

11:30 AM CrossFit

1 x 3 @ 275 lbs

2x 300

3

Alex
Adkins

5:00 AM CrossFit

1 x 3 @ 270 lbs

4

Geoff
Cottrill

5:00 AM CrossFit

1 x 3 @ 255 lbs

4

JD
Mason

5:00 PM CrossFit

1 x 3 @ 255 lbs

4

Preston
Dial

6:00 AM CrossFit

1 x 3 @ 255 lbs

255

4

Tyler
Parker

5:00 AM CrossFit

1 x 3 @ 255 lbs

5

Bradd
Hughes

11:30 AM CrossFit

1 x 3 @ 245 lbs

6

David
Lewis

5:00 PM CrossFit

1 x 3 @ 240 lbs

7

Chris
Weber

5:00 PM CrossFit

1 x 3 @ 235 lbs

7

cole
becker

5:00 PM CrossFit

1 x 3 @ 235 lbs

8

_Stuart
Chandler

5:00 PM CrossFit

1 x 3 @ 230 lbs

9

Chad
Thompson

6:00 AM CrossFit

1 x 3 @ 225 lbs

10

Corey
Martin

11:30 AM CrossFit

1 x 3 @ 205 lbs

1 rep at 225lbs

10

Luke
Frauhiger

6:00 PM CrossFit

1 x 3 @ 205 lbs

11

Ben
Hanback

11:30 AM CrossFit

1 x 3 @ 190 lbs

12

Chris
Beavers

11:30 AM CrossFit

1 x 3 @ 185 lbs

13

Voncha
Reddy

7:00am CrossFit

1 x 3 @ 175 lbs

135-155-175

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

1 x 3 @ 135 lbs

2

Flor
Jalikis

5:00 AM CrossFit

1 x 3 @ 120 lbs

2

Jessica
Dodd

5:00 PM CrossFit

1 x 3 @ 120 lbs

3

Amy
Rahn

4:00 PM CrossFit

1 x 3 @ 105 lbs

3

jessica
white

6:00 PM CrossFit

1 x 3 @ 105 lbs

3

Jordan
Wylie

6:00 AM CrossFit

1 x 3 @ 105 lbs

4

Brittany
Hanback

4:00 PM CrossFit

1 x 3 @ 95 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 3 @ 95 lbs

5

Kimberly
Chubb

4:00 PM CrossFit

1 x 3 @ 90 lbs

Moderate

6

Private

6:00 PM CrossFit

1 x 3 @ 80 lbs

7

Catherine
Yancy

6:00 PM CrossFit

1 x 3 @ 75 lbs

7

Nicole
Rieman

6:00 AM CrossFit

1 x 3 @ 75 lbs

45-65-75

8

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 3 @ 70 lbs

Feeling lazy😜