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Components

Dumbbell Bench Press

Chin-Ups

Metcon

Settings

Workout

07June2017

Andrew Stitzel

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Strength & Skill

Perform set of PRIMARY 1, rest 60, then perform set of Primary 2. Continue alternating until all 6 sets are complete.

PRIM1: Dumbbell Bench Press (Reps 10-10-8-8-6-6)

Increasing weight

PRIM2: Chin-Ups (6 Sets of Max Reps )

Metcon

Metcon (AMRAP - Reps)

5 rounds for reps of:
1 min. Deadlifts
1 min. Push-Ups
1 min. Strict Knees to Elbows

*Total reps for all 5 rds

Bar Weights
Rx+ 225/155
Rx 185/125
Sc Wt: Should be light to moderate. Higher reps with maintained form

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Whiteboard:

Wednesday, June 07, 2017

Clients:

Leaderboard

Men's Dumbbell Bench Press
No male leaders to show...

Women's Dumbbell Bench Press
No female leaders to show...

Male Clients

1

Kent
Higginbotham

6:00 PM CrossFit

6 x 6 @ 140 lbs

2

Andy
Joly

5:00 PM CrossFit

6 x 6 @ 130 lbs

45,50,50,60,65

3

Justin
Fadler

6:00 AM CrossFit

6 x 10 @ 80 lbs

3

Michael
Beitenman

5:00 PM CrossFit

6 x 6 @ 80 lbs

4

Scott
Dougherty

6:00 PM CrossFit

6 x 6 @ 50 lbs

5

Jim
Welch

6:00 PM CrossFit

6 x 6 @ 45 lbs

6

Anthony
Hodges

5:00 PM CrossFit

2 x 8 @ 80 lbs

6

Bob
Portell

6:00 PM CrossFit

2 x 6 @ 45 lbs

6

Gary
Hilligoss

5:00 PM CrossFit

2 x 6 @ 80 lbs

40, 45, 50, 60, 80x2

6

Kevin
Largent

6:00 AM CrossFit

2 x 6 @ 70 lbs

40,50,60,60,70,70

6

Kyle
Hardy

9:30 AM CrossFit

1 x 6 @ 70 lbs

Female Clients

1

Sarah
Vanhooser

6:00 PM CrossFit

6 x 6 @ 25 lbs

2

Private

6:00 PM CrossFit

6 x 6 @ 20 lbs

3

Alexa
Joly

6:00 AM CrossFit

2 x 6 @ 35 lbs

2X10 25s then 2X 8 30s then 2X6 35s

3

Teresa
Koebbe

6:00 AM CrossFit

2 x 6 @ 40 lbs

2@35, 1@25, 1@30

3

Carolyn
Johnson

6:00 AM CrossFit

1 x 6 @ 35 lbs

25-35#