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Components

Bench Press

DB Row

Metcon

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Workout

Last Week

Strength/Skill

A1: Bench Press (10-8-6-4. Rest 30s. – Build in weight)

Bench Press

A2: DB Row (4 x 10 ea. Rest 30s.)

Metcon

B: Metcon (Time)

3 Rounds for time:
750 Meter Row
15 Box Jumps w. step down (24, 20)
Rest 2:00 after each round.

The goal here is to push the tempo on the work with the rest in sight.

If you are doing the CF Open tomorrow then pace yourself accordingly.

Do not deduct 4 minutes of rest from total time. That's just weird.

Accessory Work

C: Metcon (No Measure)

5 Minutes of recovery work i.e. easy bike, row, foam rolling
5 Minutes of Parasympathetic Breathing

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

Whiteboard:

Friday, March 22, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 4 @ 215 lbs

2

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 4 @ 205 lbs

135,155,185,

3

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 4 @ 185 lbs

10x95, 8x115, 6x155, 4x185

3

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 4 @ 185 lbs

2 @ 205

4

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 4 @ 155 lbs

4

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 4 @ 155 lbs

5

Adam
Zazzali

8:45 CrossFit Group Class...

1 x 4 @ 145 lbs

6

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 4 @ 135 lbs

Female Clients

1

Heather
Metzler

1:00PM CrossFit Group Cla...

1 x 4 @ 100 lbs

1

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 4 @ 100 lbs

80, 85, 95, 100

2

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 4 @ 90 lbs

3

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 4 @ 85 lbs

3

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 4 @ 85 lbs

55, 65, 75, 85

3

Jeanette
Egerer

1:00PM CrossFit Group Cla...

1 x 4 @ 85 lbs

3

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 4 @ 85 lbs

4

Beth
Grace

8:45 CrossFit Group Class...

1 x 4 @ 75 lbs

4

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 4 @ 75 lbs

4

Christine
Abbata

1:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

4

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

4

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 4 @ 75 lbs

5

Diane
Hodapp

CrossFit: 7:00 AM

1 x 4 @ 70 lbs

6

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 4 @ 65 lbs

6

Blair
Williams

6:00 CrossFit Group Clase...

1 x 4 @ 65 lbs

55, 65

7

Pam
Stalls

CrossFit: 7:00 AM

1 x 4 @ 55 lbs