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5-3-1 Bench Press week 3

Jenn Jones

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WOD

Jenn Jones

7-14-15

7 min of
15 doubles or 20 singles
3+3 KB snatches
3+3 oh lunges with kettle bell
6 cosack squats (side to side lunge with pause)

5-3-1 Bench Press week 3

1x5@40%
1x5@50%
1x3@60%
1x5@75%
1x3@85%
1x1+@95%

Warm-up

7 min to mobilize and set up for WOD
foam roll calves and Achilles!!!

Jenn Jones (AMRAP - Rounds and Reps)

10 min AMRAP
400m run
15 box jumps 24/20
15 Hand release puhsups

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

Whiteboard:

Tuesday, July 14, 2015

Leaderboard

Men's 5-3-1 Bench Press week 3
Blane Graves	08/04/2015	1 x 10 @ 225 lbs
JT Launius	08/04/2015	1 x 11 @ 190 lbs
Cameron Hunt	06/16/2015	1 x 10 @ 150 lbs

Women's 5-3-1 Bench Press week 3
Melanie Allen	06/16/2015	1 x 10 @ 80 lbs
Leann Byrd	08/04/2015	1 x 10 @ 70 lbs
Lindy Self	06/16/2015	1 x 13 @ 50 lbs

Male Clients

1

Hayden
Hampton

4:30 PM CrossFit

1 x 10 @ 135 lbs

2

Cameron
Hunt

5:30 AM CrossFit

1 x 5 @ 185 lbs

3

Reggie
Goins

5:30 PM CrossFit

1 x 5 @ 165 lbs

4

Brandon
Taylor

5:30 PM CrossFit

1 x 3 @ 250 lbs

5

Joe
Dowd

5:30 PM CrossFit

1 x 5 @ 145 lbs

6

Zach
King

5:30 AM CrossFit

1 x 5 @ 135 lbs

7

Kip
Rodriguez

4:30 PM CrossFit

1 x 4 @ 160 lbs

8

justin
Mansfield

5:30 PM CrossFit

1 x 3 @ 165 lbs

9

Jeff
Collins

5:30 AM CrossFit

1 x 3 @ 150 lbs

10

Damon
Hampton

5:30 AM CrossFit

1 x 3 @ 135 lbs

10

kirk
sanderson

6:30 AM CrossFit

1 x 3 @ 135 lbs

11

Dustin
Hughes

4:30 PM CrossFit

1 x 2 @ 135 lbs

12

Scott
Roberts

5:30 PM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

DeLorean
Sampy

8:30 AM CrossFit

1 x 10 @ 65 lbs

2

Ginger
Hillis

4:30 PM CrossFit

1 x 5 @ 120 lbs

3

Private

5:30 AM CrossFit

1 x 6 @ 95 lbs

4

Audra
Bilbo

4:30 PM CrossFit

1 x 6 @ 90 lbs

5

Julie
Sanderson

5:30 AM CrossFit

1 x 4 @ 80 lbs

6

Amber
Fenix

6:30 AM CrossFit

1 x 5 @ 60 lbs

7

Stacy
Yates

6:30 AM CrossFit

1 x 3 @ 95 lbs

8

Sonja
Hubbard

6:30 AM CrossFit

1 x 3 @ 90 lbs

9

Nancy
Edwards

4:30 PM CrossFit

1 x 3 @ 85 lbs

10

Kim
Icenhower

4:30 PM CrossFit

1 x 3 @ 55 lbs

11

Caroline
Byrd

5:30 PM CrossFit

1 x 2 @ 75 lbs

11

Liz
Formby

5:30 PM CrossFit

1 x 2 @ 75 lbs

12

Brittney
Cowling

5:30 AM CrossFit

1 x 1 @ 115 lbs

13

Lise
Liles

8:30 AM CrossFit

1 x 2 @ 55 lbs

14

Whitney
Fuqua

8:30 AM CrossFit

1 x 1 @ 95 lbs

15

Amanda
Gainey

5:30 AM CrossFit

1 x 1 @ 80 lbs

16

Brooke
Cherry

8:30 AM CrossFit

1 x 1 @ 75 lbs

16

jennifer
harrison

5:30 PM CrossFit

1 x 1 @ 75 lbs