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Components
Bench Press
Settings
Location
(All)
CrossFit Empire South
Program
Barbell Club
CrossFit
CrossFit Essentials
Date
Workout
Thursday, October 28, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Thursday, October 28, 2021
Bench Press
Bench Press
9 Sets For Load: 5-5-3-3-3-1-1-1-1
Skills
2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
Cool Down
Accumulate:
1:00 Doorway Pec-Stretch / Side
1:00 PVC Cuban Press
Burn! 12:00pm
AMRAP 10:
8 Cal Bike
10 Single Arm Devil Press
12 Russian Twist w/DB (left + right = 1 rep)
-Rest 2 min-
AMRAP 10
60 Jump Rope (Singles)
10 Push Ups
15 Double DB Deadlifts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 28, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
9 x 1 @ 205 lbs
Female Clients
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