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Bench Press

Metcon

Metcon

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Workout

CrossFit Cape Cod 06/20/2022

Bench Press (5-5-5)

1x5 @ 40%
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep.

This is a Deload Week.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Med Ball Slams Rx (20/14) L2 (14/10) L1 (10/8)

Finisher

Metcon (Time)

FOR TIME
20-15-10-15-20
Alt. Plank Med Ball Taps
40-30-20-30-40
Medball Russian Twists

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

Whiteboard:

Monday, June 20, 2022

Leaderboard

Men's Bench Press
Matt Philbrick	03/29/2017	1 x 5 @ 255 lbs
Bill Morrison	03/29/2017	1 x 5 @ 245 lbs
Joshua Rice	10/17/2016	1 x 5 @ 236 lbs

Women's Bench Press
wendy anderlot	08/11/2020	1 x 5 @ 150 lbs
Erin Lewis	05/18/2021	1 x 5 @ 130 lbs
Melissa Terry	01/06/2021	1 x 5 @ 125 lbs

Male Clients

1

Dan
Murphy

CrossFit: 7:30 AM

1 x 5 @ 155 lbs

1

Jay
Sullivan

CrossFit: 5:30 PM

1 x 5 @ 155 lbs

2

Brian
Prehna

CrossFit: 3:30 PM

1 x 5 @ 130 lbs

90 110 130

3

christopher
Hamblin

CrossFit: 7:30 AM

1 x 5 @ 125 lbs

4

Eduardo
Miranda

CrossFit: 6:30 PM

1 x 5 @ 115 lbs

4

Ryan
Martin

CrossFit: 6:30 PM

1 x 5 @ 115 lbs

5

Duane
Fotheringham

CrossFit: 5:30 AM

1 x 5 @ 105 lbs

5

Mike
Hinckley jr

CrossFit: 5:30 PM

1 x 5 @ 105 lbs

Female Clients

1

Jana
Turner

CrossFit: 7:30 AM

1 x 5 @ 85 lbs

2

Amanda
Hassett

CrossFit: 4:30 PM

1 x 5 @ 75 lbs

2

Samantha
Finerty

CrossFit: 4:30 PM

1 x 5 @ 75 lbs

3

Loretta
Peters

CrossFit: 7:30 AM

1 x 5 @ 65 lbs

4

Adrienne
Okon

CrossFit: 7:30 AM

1 x 5 @ 55 lbs

4

Maria
Jones

CrossFit: 7:30 AM

1 x 5 @ 55 lbs

35, 45

4

Tracy
Murphy

CrossFit: 7:30 AM

1 x 5 @ 55 lbs

4

Tresa
Copeland

CrossFit: 7:30 AM

1 x 5 @ 55 lbs