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Bench Press

Metcon

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Workout

THURSDAY 5.3.18

WU:

:30 Seconds
Easy Bike or Row
Push-up to Down Dog
Medium Bike or Row
Active Spidermans
Faster Bike or Row
Active Samson

Child’s Pose – 1 Minute
PVC Pass Throughs – :45 Seconds

Barbell Warm-Up

1: Bench Press (CUSTOM)

Bench Press

Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions
*log heavy 3

MC: Metcon (Time)

4 Rounds:
15/12 Cal Row or Assault Bike
15 Toes to Bar
9 Hang Power Snatch (95/65)

*21/15 Cal Schwinn Bike

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

Whiteboard:

Thursday, May 03, 2018

Male Clients

1

Divij
Mathew

4:30 PM CrossFit

1 x 3 @ 315 lbs

2

Matt
Kruzicki

6:00 AM CrossFit

1 x 3 @ 255 lbs

3

James
Powlan

6:30 PM CrossFit

1 x 4 @ 250 lbs

210x9, 230x7, 250x4, 275x1 with spot

4

Joe
Espinoza

5:30 PM CrossFit

1 x 3 @ 225 lbs

5

Chris
Benedict

6:30 PM CrossFit

1 x 3 @ 210 lbs

6

Josh
Randels

5:30 PM CrossFit

1 x 3 @ 205 lbs

6

Ramsey
Warner

9:30 AM CrossFit

1 x 3 @ 205 lbs

7

Jordan
Rabold

6:30 PM CrossFit

1 x 3 @ 195 lbs

8

Walter
Daumler

6:30 PM CrossFit

1 x 3 @ 175 lbs

9

Philip
Bien

6:00 AM CrossFit

1 x 3 @ 155 lbs

10

Lou
Ashcraft

9:30 AM CrossFit

1 x 3 @ 85 lbs

Female Clients

1

kelly
prado

6:30 PM CrossFit

1 x 3 @ 105 lbs

2

Ellie
Carter

6:00 AM CrossFit

1 x 3 @ 95 lbs

1 rep 115#

2

Jenna
Daley

12:00 PM CrossFit

1 x 3 @ 95 lbs

1x9@35#; 1x7@65#; 1x5@75#

2

Liz
Kwon

9:30 AM CrossFit

1 x 3 @ 95 lbs

3

Sheri
Churchill

9:30 AM CrossFit

1 x 3 @ 85 lbs

4

Melissa
Wood

5:30 PM CrossFit

1 x 3 @ 80 lbs

5

Laura
Mullen

12:00 PM CrossFit

1 x 3 @ 65 lbs

6

Amanda
Jackson

6:00 AM CrossFit

1 x 3 @ 0 lbs

6

Carey
Abraham

6:30 PM CrossFit

1 x 3 @ 0 lbs

@ 65

6

simone
kalhorn

5:30 PM CrossFit

1 x 3 @ 0 lbs