Public Whiteboard

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Components

Bench Press

Metcon

Settings

Workout

Slow Cheetah

Warm-up

3:00 Cardio

then...

2-3 sets:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, fast up) (Medium Heavy)
10 Dumbbell Upright Row (heavy)

Weightlifting

Bench Press (5x5)

Bench Press

5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups
Rest as needed

5 Bench Press (heavy) @ 7.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed

5 Bench Press (heavy) @ 8/10 RPE
30 Second AMRAP of Push Ups
Rest as needed

5 Bench Press (heavy) @ 8.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed

5 Bench Press (heavy) @ 9/10 RPE
30 Second AMRAP of Push Ups

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes:
Deadlifts (225/155)
5-10-15-20-25….
Row
200m-400m-600m-800m-1000m….

Rx+: (275/185)

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

Whiteboard:

Wednesday, April 06, 2022

Male Clients

1

Kale
Katt

CrossFit: 6:15 PM

1 x 5 @ 225 lbs

4@235 57 push ups

2

Michael
Loring

CrossFit: 5:15 PM

1 x 5 @ 205 lbs

108 pushups.

3

Allan
Jackson

CrossFit: 5:15 PM

1 x 5 @ 195 lbs

4

Brad
Robert

CrossFit: 6:15 AM

1 x 5 @ 165 lbs

4

Keagan
Boyd

CrossFit: 6:15 PM

1 x 5 @ 165 lbs

5

Easton
Swihart

CrossFit: 5:15 PM

1 x 5 @ 155 lbs

5

Justin
Ferrell

CrossFit: 5:15 AM

1 x 5 @ 155 lbs

5

Luke
Lister

CrossFit: 5:15 AM

1 x 5 @ 155 lbs

6

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 5 @ 145 lbs

6

Jerry
Sipe

CrossFit: 6:15 AM

1 x 5 @ 145 lbs

7

PJ
Kearn

CrossFit: 6:15 PM

5 x 5 @ 135 lbs

8

Joshua
Meyer

CrossFit: 6:15 AM

1 x 5 @ 115 lbs

60 pu

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

1 x 5 @ 150 lbs

amrap 30sec pushups between 5 sets

2

Amber
Lambertz

CrossFit: 5:15 PM

1 x 5 @ 120 lbs

3

Erin
Segebart

CrossFit: 6:15 PM

1 x 5 @ 95 lbs

3

Megan
Katt

CrossFit: 5:15 PM

1 x 5 @ 95 lbs

4

Kacey
Roe

CrossFit: 5:15 AM

1 x 5 @ 90 lbs

5

Mallory
Robert

CrossFit: 5:15 AM

2 x 5 @ 85 lbs

5

Candace
Lister

CrossFit: 5:15 AM

1 x 5 @ 85 lbs

4@ 90

5

Jenny
Bauer

CrossFit: 6:15 PM

1 x 5 @ 85 lbs

6

Jill
Krier

CrossFit: 5:15 PM

1 x 5 @ 80 lbs

7

Jolene
Pfeil

CrossFit: 5:15 PM

1 x 5 @ 75 lbs

7

Leah
Loring

CrossFit: 5:15 PM

1 x 5 @ 75 lbs

8

Cynthia
Atwell

CrossFit: 5:15 AM

1 x 5 @ 65 lbs

8

Renata
Knox

CrossFit: 6:15 AM

1 x 5 @ 65 lbs

8

Sharon
Klima

CrossFit: 5:15 PM

1 x 5 @ 65 lbs

9

Mya
Bauer

CrossFit: 6:15 PM

1 x 5 @ 55 lbs

10

Anna
Jackson

CrossFit: 5:15 PM

1 x 5 @ 52 lbs

11

Angie
Anderson

CrossFit: 6:15 PM

1 x 3 @ 75 lbs