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Components

Negative Bench Press

Good Mornings

Metcon

Settings

Workout

03/31/2017

Weightlifting

EOMOM every 90 seconds for 9 Minutes
90 seconds: 5 Negative Bench Presses
90 seconds: 5 Good Mornings

Negative Bench Press (5 x 5)

Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.

All sets AHAP

Good Mornings (5 x 5 )

Good Mornings

Workout of the Day

Metcon (Time)

7 Rounds for Time:
7 Handstand Push-ups
7 Power Cleans (135/95)
7 Bar over Burpees

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

Whiteboard:

Friday, March 31, 2017

Male Clients

1

michael
rodriguez

5:45 PM CrossFit

5 x 5 @ 185 lbs

1

phillip
wise

5:45 PM CrossFit

5 x 5 @ 185 lbs

1

RW
Rice

5:45 PM CrossFit

5 x 5 @ 185 lbs

1

Zach
Reeves

5:45 PM CrossFit

5 x 5 @ 185 lbs

2

Aaron
Forehand

8:30AM CrossFit

4 x 5 @ 185 lbs

2

Cameron
Reeves

5:30 AM CrossFit

3 x 5 @ 225 lbs

2

Frank
Garcia

5:45 PM CrossFit

1 x 5 @ 185 lbs

Female Clients

1

jesseca
jackson

8:30AM CrossFit

5 x 5 @ 105 lbs

1

Jessica
Ortiz

8:30AM CrossFit

5 x 5 @ 105 lbs

2

Jordan
Heller

8:30AM CrossFit

5 x 5 @ 75 lbs

2

Kim
STROH

8:30AM CrossFit

5 x 5 @ 75 lbs

3

Charli
Contreras

8:30AM CrossFit

5 x 5 @ 65 lbs

3

Selena
Veal

8:30AM CrossFit

5 x 5 @ 65 lbs

4

Lauren
Hemphill

5:45 PM CrossFit

5 x 3 @ 115 lbs

4

Ashley
Reeves

5:30 AM CrossFit

3 x 5 @ 115 lbs

4

Emily
Hunt

5:30 AM CrossFit

3 x 5 @ 85 lbs

4

Meg
Brown

5:30 AM CrossFit

3 x 5 @ 85 lbs

4

Jacqui
Morrow

5:45 PM CrossFit

3 x 3 @ 95 lbs

4

Brooke
Silverthorn

5:45 PM CrossFit

2 x 3 @ 115 lbs

4

Emily
Nix

5:45 PM CrossFit

2 x 3 @ 115 lbs

4

Amanda
Ellis

5:30 AM CrossFit

1 x 5 @ 85 lbs

4

Helen
Harrell

5:45 PM CrossFit

1 x 5 @ 125 lbs

4

Brenna
Braddock

5:45 PM CrossFit

1 x 3 @ 125 lbs

4

Ciara
Garcia

5:45 PM CrossFit

1 x 3 @ 105 lbs

4

Dana
Forehand

5:45 PM CrossFit

1 x 3 @ 105 lbs

1x3 75# 1x3 85#