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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/15/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (17/14)
Workout
4/15/2022
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” - James Clear Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks. When we look at the work behind the closed doors, we start to see what talent really is. Hard, committed, unwavering effort. Never fooled by those that “make it look easy”, as easy doesn’t happen by accident. To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It's invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work. So let’s get to it.
Bench Press
Bench Press
Bench Press
4 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1: 8 @ 75%
Set 2: 6 @ 80%
Set 3: 4 @ 85%
Set 4: 2 @ 90%
- We'll build every set as we reduce reps.
- Weights should allow for unbroken sets.
- Score: Enter weights for 2 reps at 90%
Prep
2-3 warm-up sets to 75%
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
Buy In: 2000m Row
Then Complete AMRAP of:
5 Bench Press
10 Wall Ball Toss
15 Russian "Ukranian" KB Swings
BB-MRx: 95/65, Rx: 115/80, Rx+: 135/95
WB-MRx: 14/10, Rx: 20/14
KB-MRx: 35/25, Rx: 52/35
Steady pace on the row looking to complete in 7-10 min. Uses remaining time to accumulate reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 15, 2022
Male Clients
1
John
Wedding
12:15 PM CrossFit
1 x 2 @ 295 lbs
2
3
Pete
4:45 PM CrossFit
1 x 2 @ 265 lbs
3
John
O'Keefe
4:45 PM CrossFit
1 x 2 @ 255 lbs
4
David
Spungin
4:45 PM CrossFit
1 x 2 @ 240 lbs
5
justin
pierce
4:45 PM CrossFit
1 x 2 @ 235 lbs
6
Gil
Gomez
4:45 PM CrossFit
1 x 2 @ 225 lbs
6
Private
4:45 PM CrossFit
1 x 2 @ 225 lbs
7
Adam
Watts
12:15 PM CrossFit
1 x 2 @ 205 lbs
7
ed
roy
4:45 PM CrossFit
1 x 2 @ 205 lbs
7
Luke
Voss
12:15 PM CrossFit
1 x 2 @ 205 lbs
7
Sylvain
Thibault
4:45 PM CrossFit
1 x 2 @ 205 lbs
8
Bryant
Robert
6:00 PM CrossFit
1 x 2 @ 175 lbs
8
James
Kenney
7:15 AM CrossFit
1 x 2 @ 175 lbs
9
Jim
Anderson
3:30 PM CrossFit
1 x 2 @ 165 lbs
10
Michael
Leonard
6:00 PM CrossFit
1 x 2 @ 135 lbs
11
Matt
Versaggi
6:00 PM CrossFit
1 x 2 @ 125 lbs
12
Leo
Southard
4:45 PM CrossFit
1 x 2 @ 75 lbs
Female Clients
1
Trysta
Wedding
12:15 PM CrossFit
1 x 2 @ 140 lbs
2
Amanda
Spungin
9:30 AM CrossFit
1 x 2 @ 125 lbs
3
Brooke
Bemis
4:45 PM CrossFit
1 x 2 @ 105 lbs
3
Charlotte
Vigeant
9:30 AM CrossFit
1 x 2 @ 105 lbs
3
Katie
Seelhoff
4:45 PM CrossFit
1 x 2 @ 105 lbs
3
Kelly
Burns
6:00 PM CrossFit
1 x 2 @ 105 lbs
4
Teri
Heines
8:30 AM Crossfit
1 x 2 @ 95 lbs
5
Kathy
Griffiths
8:30 AM Crossfit
1 x 2 @ 90 lbs
6
Angie
O'Keefe
7:15 AM CrossFit
1 x 2 @ 85 lbs
6
Karin
Thomsen
4:45 PM CrossFit
1 x 2 @ 85 lbs
7
Dana
Bossert
8:30 AM Crossfit
1 x 2 @ 70 lbs
8
Erica
Thibault
4:45 PM CrossFit
1 x 2 @ 65 lbs
9
kathy
long
8:30 AM Crossfit
1 x 2 @ 60 lbs
10
Audrey
Kenney
7:15 AM CrossFit
1 x 2 @ 55 lbs
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