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Components
Close Grip Bench Press
Poking Spiders
Settings
Location
(All)
Milton Strength and Conditioning
Program
Boot Camp
CrossFit
CrossFit Kids
HIIT (High Intensity Interval Training)
Personal Training
Travel WOD
Date
WOD
4.11.2018 - Milton Strength and Conditioning
Class
(All)
OPEN GYM - Any time
6:00 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
11:45AM Express
PRIVATE CLASS 4:30pm
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (14/4)
WOD
4.11.2018
Weightlifting
Spend no more than 15 minutes on this.
Close Grip Bench Press
Arms Straight Out for Bench Press
Movement Demo: https://www.youtube.com/watch?v=rSxRiDrYipI
Spend 15 mins working up to a heavy triple
Metcon
Poking Spiders (AMRAP - Reps)
30 min EMOM:
Min 1 = 20 American KBS (53/35)
Min 2 = 10 Burpees (New Open Standard)
Min 3 = MAX Wallballs (20/14)- THIS IS YOUR SCORE
Record the total number of wall balls for your score. No step backs/ups on burpees for Rx.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 11, 2018
Leaderboard
Men's Close Grip Bench Press
Matt Carson
04/11/2018
1 x 3 @ 205 lbs
Matt Carson
04/11/2018
1 x 3 @ 205 lbs
Justin Bachtell
04/11/2018
1 x 3 @ 185 lbs
Women's Close Grip Bench Press
No female leaders to show...
Male Athletes
1
AJ
Gill
6:00 AM CrossFit
1 x 3 @ 300 lbs
2
Frank
Tumminia
6:00 AM CrossFit
1 x 3 @ 250 lbs
275 with spot assist
3
Jeff
Barr
8:30 AM CrossFit
1 x 3 @ 215 lbs
4
Matt
Carson
OPEN GYM - Any time
1 x 3 @ 205 lbs
4
Matt
Carson
PRIVATE CLASS 4:30pm
1 x 3 @ 205 lbs
5
Chris
Lohmann
11:45AM Express
1 x 3 @ 185 lbs
5
Jason
Saude
11:45AM Express
1 x 3 @ 185 lbs
5
Justin
Bachtell
7:30 AM CrossFit
1 x 3 @ 185 lbs
5
Scott
Jones
6:00 AM CrossFit
1 x 3 @ 185 lbs
6
Brian
Craig
9:30 AM CrossFit
1 x 3 @ 175 lbs
7
Adam
Levine
11:45AM Express
1 x 3 @ 170 lbs
8
Jonathan
Freeland
5:30 PM CrossFit
1 x 3 @ 160 lbs
9
Richard
Young
9:30 AM CrossFit
1 x 3 @ 155 lbs
10
David
Cano
6:30 PM Crossfit
1 x 3 @ 145 lbs
Female Athletes
1
Kristen
Quinlan
8:30 AM CrossFit
1 x 3 @ 85 lbs
2
Alexis
Neely
11:45AM Express
1 x 3 @ 60 lbs
2
Brittany
Dieterle
7:30 AM CrossFit
1 x 3 @ 60 lbs
3
Patricia
Saude
7:30 AM CrossFit
1 x 3 @ 58.5 lbs
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