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Components

Bench Press

Metcon

Settings

Workout

CF - 6/15/21

A:

3 sets
5 cal ski - hard
:30 shoulder taps
5 Hand release pushups

B: Bench Press (3x5 @ 70-80%; rest :90)

C: Metcon (No Measure)

5 sets

10 pull ups (Kipping or butterfly)
rest :30
6 deficit strict handstand push-ups

Modification options:
Athletes should choose a number and movement to work on. For example, 10 banded pull-ups, 10 ring rows, Kipping handstand push-ups, reduce ROM on Hspu, box pushups..
work with the coach to determine what is right for you and follow the same framework.

These should be quick and high effort sets

D: Metcon (3 Rounds for time)

4 rounds for time:

16/12 cal row
10 db shoulder to overhead (50/35)

9:00 cap

rest 1:00

2 rounds for time:
16/12 cal ski
16 ttb

6:00 cap

rest :30

for time:
30/25 standing c2 bike
50 push up

5:00 cap

Waterfall start

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

Whiteboard:

Tuesday, June 15, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 5 @ 275 lbs

2

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 255 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 255 lbs

3

Chris
Weber

5:00 PM CrossFit

3 x 5 @ 225 lbs

205, 225, 225

3

Flynt
Foster

6:00 AM CrossFit

3 x 5 @ 225 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 5 @ 205 lbs

205,215,205

4

Brock
Warner

5:00 PM CrossFit

3 x 5 @ 205 lbs

4

Geoff
Cottrill

5:00 AM CrossFit

3 x 5 @ 205 lbs

4

JD
Mason

5:00 PM CrossFit

3 x 5 @ 205 lbs

185, 205, 215

4

Jefferson
Adcock

11:30 AM CrossFit

3 x 5 @ 205 lbs

4

Sean
Smith

5:00 AM CrossFit

3 x 5 @ 205 lbs

3x5 135 3x5 185 3x5 205

5

Joel
Mason

5:00 AM CrossFit

3 x 5 @ 185 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

3 x 5 @ 185 lbs

6

Andy
Wegman

7:00am CrossFit

3 x 5 @ 175 lbs

6

Dustin
Dowell

11:30 AM CrossFit

3 x 5 @ 175 lbs

5 x 155 5 x 165 5 x175

7

Ben
Hanback

11:30 AM CrossFit

3 x 5 @ 170 lbs

8

David
Kan

6:00 PM CrossFit

1 x 5 @ 185 lbs

165; 175; 185

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 5 @ 105 lbs

1

Hannah
Russell

5:00 AM CrossFit

3 x 5 @ 105 lbs

2

Amy
Rahn

4:00 PM CrossFit

3 x 5 @ 100 lbs

3

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 95 lbs

3

Jessica
Dodd

5:00 PM CrossFit

3 x 5 @ 95 lbs

4

Camille
Cline

11:30 AM CrossFit

3 x 5 @ 85 lbs

4

Jordan
Wylie

6:00 AM CrossFit

3 x 5 @ 85 lbs

4

Morgan
Webb

4:00 PM CrossFit

3 x 5 @ 85 lbs

4

Ryan
Elizabeth ...

6:00 AM CrossFit

3 x 5 @ 85 lbs

5

Brittany
Hanback

11:30 AM CrossFit

3 x 5 @ 80 lbs

6

Madi
Wheeler

7:00am CrossFit

3 x 5 @ 75 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 75 lbs

7

Private

6:00 AM CrossFit

3 x 5 @ 65 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 5 @ 65 lbs

8

Laura
Kim

6:00 PM CrossFit

3 x 5 @ 55 lbs

55-65-75