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Bench Press

Metcon

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Workout

1/22/2020

Weightlifting

Start at 60% of your 1 RM and build to AHAP.

Bench Press (5 Reps EOMOM for 10 Minutes )

Bench Press

Workout of the Day

Metcon (Time)

For Time
10-1; 1-10 Ladder

10 Burpee Box Jump-overs
01 Sumo Deadlift
09 Burpee Box Jump-overs
02 Sumo Deadlifts
08 Burpee Box Jump-overs
03 Sumo Deadlifts
07 Burpee Box Jump-overs
04 Sumo Deadlifts
06 Burpee Box Jump-overs
05 Sumo Deadlifts
05 Burpee Box Jump-overs
06 Sumo Deadlifts
04 Burpee Box Jump-overs
07 Sumo Deadlifts
03 Burpee Box Jump-overs
08 Sumo Deadlifts
02 Burpee Box Jump-overs
09 Sumo Deadlifts
01 Burpee Box Jump-over
10 Sumo Deadlifts

Rx= 24/20, 185/135
Rx+= 30/24, 225/155

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

Whiteboard:

Wednesday, January 22, 2020

Male Clients

1

jaime
zamora

4:30PM CrossFit

1 x 5 @ 225 lbs

2

Cameron
Reeves

5:45PM CrossFit

4 x 5 @ 205 lbs

2

Nick
Davidson

5:30AM CrossFit

1 x 5 @ 205 lbs

1x4 @ 225

2

Sean
Smith

5:30AM CrossFit

1 x 5 @ 205 lbs

@home no spotter

3

Billy
Reasner

5:30AM CrossFit

1 x 5 @ 165 lbs

4

Anirban
Pal

5:30AM CrossFit

1 x 5 @ 155 lbs

4

Jack
Davis

4:30PM CrossFit

1 x 5 @ 155 lbs

4

Kevin
Korinek

5:30AM CrossFit

1 x 5 @ 155 lbs

1 x 3 @ 185lb

4

Seth
McClellan

5:30AM CrossFit

1 x 5 @ 155 lbs

2 @ 165lb, 1 @ 185lbs

5

Raine Corado
l

5:45PM CrossFit

4 x 5 @ 85 lbs

5

Tristan
Ward

8:30AM CrossFit

4 x 5 @ 85 lbs

Female Clients

1

Brenna
Braddock

8:30AM CrossFit

2 x 5 @ 125 lbs

1

Melissa
McClellan

5:30AM CrossFit

1 x 5 @ 125 lbs

3 @ 135lbs

2

Ashley
Reeves

4:30PM CrossFit

1 x 5 @ 115 lbs

2

Makayla
Simmons

4:30PM CrossFit

1 x 5 @ 115 lbs

3

Erin
Haarmann

4:30PM CrossFit

1 x 5 @ 100 lbs

4

Emily
Kieth

4:30PM CrossFit

1 x 5 @ 75 lbs

5

Annalisa
Delao

8:30AM CrossFit

5 x 5 @ 65 lbs

6

Megan
Birkenfeld

5:30AM CrossFit

2 x 5 @ 55 lbs