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Bench Press

Mass Destruction

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WOD

19JUL2019

Warm-up

45 SECONDS
Active Samson + Air Squats at Top
Front Plank Hold

30 SECONDS
Slow Air Squats
Push-up Shoulder Taps

15 SECONDS
Jumping Air Squats
Hollow Hold

DUMBBELL WARM-UP
Completed With 2 Light Dumbbells:
5 Romanian Deadlifts
5 Muscle Cleans
5 Strict Press and Reach
5 Push Presses
5 Front Squats

Mobility

Pec Stretch on Wall: 1 Minute Each Side

Strength & Skill

Strict Pull-Ups & Dumbbell Strict Press:
1. Tense Up
2. Move Prep Each

Medicine Ball Squat Jumps:
1. Upper Body
2. Move Prep

Bench Press:
1. Chest Up & Tense Up
2. Move Prep

Weightlifting

Bench Press (Build up to a Heavy Set of 7 )

*Maintain for 3-4 sets

Metcon

Mass Destruction (AMRAP - Rounds and Reps)

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35's/20's)
12 Medicine Ball Squat Jumps (20/14)

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

Whiteboard:

Friday, July 19, 2019

Athletes:

Leaderboard

Bench Press
Jeff Farris		1 x 7 @ 230 lbs
Private		1 x 7 @ 225 lbs
Jeremy Chacon		1 x 7 @ 225 lbs

Athletes

1

Jeremy
Chacon

5:00 AM CrossFit

1 x 7 @ 225 lbs

1

Micheal
Young

4:00 PM CrossFit

1 x 7 @ 225 lbs

2

Justin
Stein

9:30 AM CrossFit

1 x 7 @ 195 lbs

2

Kyle
Schreiber

9:30 AM CrossFit

1 x 7 @ 195 lbs

2

Zack
Dorton

9:30 AM CrossFit

1 x 7 @ 195 lbs

3

Rob
Zarrella

5:15 PM CrossFit

1 x 7 @ 185 lbs

205 x 4

4

Ben
Atkinson

9:30 AM CrossFit

1 x 7 @ 175 lbs

4

Benjamin
Sheldon

6:00 AM CrossFit

1 x 7 @ 175 lbs

4

Brandon
Theisen

5:00 AM CrossFit

1 x 7 @ 175 lbs

185 x 5

5

Travis
Kostello

5:00 AM CrossFit

3 x 7 @ 155 lbs

6

Jessica
Billham

6:30 PM CrossFit

1 x 7 @ 120 lbs

1@65 1@85 1@105 2@115 1@120

7

Teresa
Koebbe

9:30 AM CrossFit

1 x 7 @ 115 lbs

1x4@120

8

Shane
Briscuso

4:00 PM CrossFit

1 x 7 @ 105 lbs

9

Jonelle
Harris

9:30 AM CrossFit

1 x 7 @ 85 lbs

9

Julie
Rausenberger

9:30 AM CrossFit

1 x 7 @ 85 lbs

10

Sarah
Griswold

9:30 AM CrossFit

1 x 7 @ 75 lbs

11

Elegan
Kramer

5:00 AM CrossFit

3 x 7 @ 45 lbs

45#

12

Jimmy
Moncheski

5:00 AM CrossFit

1 x 5 @ 175 lbs