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Bench Press

Metcon

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Workout

CF - 6/22/21

A:

200m run
5 pushups
:30 shoulder tap
5 seal pushups
:30 bar hang

B: Bench Press (4x4 @ 75-82%; rest :90)

C: Metcon (No Measure)

5 x
12 butterfly/kipping C2b ; rest :30
7 shspu deficit 2" ; rest :60 (11 hspu/ 16 abmat )

D: Metcon (3 Rounds for calories)

C) 3 sets:
3:00 on/ 3:00 off
2 rope climb
10 s2oh (135/95)
max cal assault in remaining time

E: Metcon (No Measure)

Accessory

2 sets:
10 ring dip + :08 hold at lockout of last rep
12 feet elevated false grip ring row
75' sled push + 75 ' sled pull
rest :90

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

Whiteboard:

Tuesday, June 22, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

4 x 4 @ 265 lbs

2

Nate
Dodd

4:00 PM CrossFit

4 x 4 @ 250 lbs

2

Tyler
Parker

4:00 PM CrossFit

4 x 4 @ 250 lbs

3

Brady
Killion

11:30 AM CrossFit

4 x 4 @ 225 lbs

3

JD
Mason

5:00 PM CrossFit

4 x 4 @ 225 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

4 x 4 @ 215 lbs

5

Sean
Smith

5:00 AM CrossFit

4 x 4 @ 200 lbs

6

Brock
Warner

6:00 PM CrossFit

4 x 4 @ 195 lbs

7

Dustin
Dowell

11:30 AM CrossFit

4 x 4 @ 190 lbs

4 x 175 4 x 175 4 x 185 4 x 190

8

Andy
Wegman

4:00 PM CrossFit

4 x 4 @ 185 lbs

8

David
Kan

6:00 PM CrossFit

4 x 4 @ 185 lbs

8

Joel
Mason

5:00 AM CrossFit

4 x 4 @ 185 lbs

200, 185, 185, 185

8

Michael
Bernhard

11:30 AM CrossFit

4 x 4 @ 185 lbs

8

Peter
Tiberio

6:00 AM CrossFit

4 x 4 @ 185 lbs

9

Ben
Hanback

5:00 PM CrossFit

4 x 4 @ 170 lbs

9

Chad
Oakley

5:00 PM CrossFit

4 x 4 @ 170 lbs

10

Steven
Murry

4:00 PM CrossFit

4 x 4 @ 155 lbs

Female Clients

1

Amy
Rahn

4:00 PM CrossFit

4 x 4 @ 105 lbs

2

Jessica
Dodd

4:00 PM CrossFit

4 x 4 @ 90 lbs

3

Alaina
Hahnfeldt

6:00 PM CrossFit

4 x 4 @ 85 lbs

1@75#, 3@85

4

Camille
Cline

11:30 AM CrossFit

4 x 4 @ 80 lbs

5

Sage
West

11:30 AM CrossFit

4 x 4 @ 75 lbs

6

Hadley
Davenport

11:30 AM CrossFit

4 x 4 @ 70 lbs

7

Catherine
Yancy

5:00 PM CrossFit

4 x 4 @ 65 lbs

7

Private

6:00 AM CrossFit

4 x 4 @ 65 lbs

7

Private

6:00 PM CrossFit

4 x 4 @ 65 lbs

7

Tori
Lyczkowski

6:00 AM CrossFit

4 x 4 @ 65 lbs