Public Whiteboard

Components

Bench Press

CrossFit Games Open 1 ...

Settings

Workout

02/03/2017

Weightlifting

Bench Press (4 x 3)

Bench Press

Bench Press + Ring Pull-up Hold
3 @ 60%
3 @ 70%
3 @ 80%
3 Rep Max

Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set. RX+= replace the Ring Pull-up Hold with Strict Muscle-ups.

Workout of the Day

CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)

Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP - Reps)

Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Whiteboard:

Friday, February 03, 2017

Male Clients

Nate
Stroh

5:30 AM CrossFit

4 x 3 @ 185 lbs