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Components
Bench Press
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF5/13/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
CF5/13/22
Bench Press (10-10-10-10-10)
Every 3min at roughly 60%
Super set with 8-10 Heavy Double DB Rows
Metcon (Time)
30 Toes to Bar
3 Rounds of complex
20 Toes to Bar
2 Rounds of complex
10 Toes to Bar
1 Round of complex
Dumbbell Complex:
12 Deadlifts 50s/35s
9 Hang Cleans
6 Shoulder to Overhead
Only one end of the DBs need to touch during DLs
Cool Down
3 Rounds of Shoulder Health
10 Reps of I-T-Ys Superset
Use 2.5s or 5lb plates
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Vance
Smith
CrossFit: 12:00 PM
5 x 10 @ 165 lbs
2
Warren
Schwikert
CrossFit: 9:00 AM
5 x 10 @ 155 lbs
3
Ryan
Taylor
CrossFit: 9:00 AM
5 x 10 @ 135 lbs
3
Scott
Stein
CrossFit: 6:00 AM
5 x 10 @ 135 lbs
4
BENJAMIN
LARVIE
Open Gym 10:00A-12:00P
5 x 10 @ 115 lbs
Female Clients
1
Alexandria
H
CrossFit: 9:00 AM
5 x 10 @ 125 lbs
2
Julia
Gongora
CrossFit: 9:00 AM
5 x 10 @ 115 lbs
3
Mariela
Ramos
CrossFit: 6:00 AM
5 x 10 @ 80 lbs
4
Karime
Raygoza
CrossFit: 12:00 PM
5 x 10 @ 65 lbs
5
antonia
mcnamara
CrossFit: 7:30 AM
5 x 8 @ 60 lbs
2x65 lb
5
Monica
Robinson
CrossFit: 12:00 PM
4 x 10 @ 100 lbs
Last set 8 reps and 2 w/ stephs help :)
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