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Components

Bench Press

FOR TIME

Settings

Workout

CrossFit - Fri, Sep 20

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees
10 Kettlebell Swings

10 Bench Press

Strength - All

Bench Press (ON A 16:00 RUNNING CLOCK...

Build to a Moderate-Heavy 3-Rep Bench Press

)

Bench Press

(Score is Weight)

Workout - Performance

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees Over KB

(Score is Time)

Workout - Fitness

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

Optional Cool Down - All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)

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

Whiteboard:

Friday, September 20, 2024

Male Clients

Aaron
Conger

5:00 AM CrossFit

1 x 3 @ 215 lbs

Brandon
Freeman

5:00 AM CrossFit

1 x 3 @ 185 lbs

Female Clients

Kasi
Bevel

5:00 AM CrossFit

1 x 3 @ 110 lbs

Kim
Bryant

5:00 AM CrossFit

1 x 3 @ 90 lbs

Leslie
Torres

5:00 AM CrossFit

1 x 3 @ 85 lbs

Veronica
Pedraza

5:00 AM CrossFit

1 x 3 @ 80 lbs