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Bench Press

Metcon

Metcon

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Workout

CF - 7/27/21

A:

AMRAP 6
100m ski erg
3 wall walks
6 pushups
9 shoulder taps each
:30 Bar hang

B: Bench Press (7x3@ 78-82%; rest :90)

C: Metcon (AMRAP - Reps)

alt emom x6
:45 amrap c2b
:45 amrap shspu

D: Metcon (2 Rounds for time)

2 sets
500/400m ski
15 dB bench 50/35
500/400m row
15 dB bench 50/35
Rest remaining time until next set

Waterfall start every 3:00
Group 1 0:00
Group 2 3:00
Group 3 6:00
Group 1 9:00 … etc

E: Metcon (No Measure)

Accessory / Strength/core

accumulate
20 strict pull up
1 minute hanging L-Sit

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

Whiteboard:

Tuesday, July 27, 2021

Male Clients

1

Daniel
Esborg

4:00 PM CrossFit

7 x 3 @ 275 lbs

1

Nate
Dodd

7:00am CrossFit

7 x 3 @ 275 lbs

2

Alex
Adkins

5:00 AM CrossFit

7 x 3 @ 265 lbs

3

Tyler
Parker

5:00 AM CrossFit

7 x 3 @ 260 lbs

4

Chris
Weber

4:00 PM CrossFit

7 x 3 @ 235 lbs

2@225, 2@235, 3@245

5

Brady
Killion

11:30 AM CrossFit

7 x 3 @ 225 lbs

5

Geoff
Cottrill

5:00 AM CrossFit

7 x 3 @ 225 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

7 x 3 @ 225 lbs

6

Sean
Smith

5:00 AM CrossFit

7 x 3 @ 205 lbs

7

Joel
Mason

5:00 AM CrossFit

7 x 3 @ 195 lbs

8

Ben
Hanback

11:30 AM CrossFit

7 x 3 @ 185 lbs

9

_Stuart
Chandler

4:00 PM CrossFit

6 x 3 @ 225 lbs

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

7 x 3 @ 130 lbs

2

Flor
Jalikis

5:00 AM CrossFit

7 x 3 @ 120 lbs

3

Amy
Rahn

4:00 PM CrossFit

7 x 3 @ 105 lbs

4

Brittany
Hanback

11:30 AM CrossFit

7 x 3 @ 100 lbs

5

Camille
Cline

5:00 PM CrossFit

7 x 3 @ 95 lbs

6

Taylor Marie
Reid

7:00am CrossFit

7 x 3 @ 80 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

7 x 3 @ 75 lbs

7

Sage
West

11:30 AM CrossFit

7 x 3 @ 75 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

7 x 3 @ 75 lbs

7

Tori
Lyczkowski

6:00 AM CrossFit

7 x 3 @ 75 lbs

8

Private

6:00 PM CrossFit

7 x 3 @ 65 lbs

8

Lindsey
Garner

6:00 AM CrossFit

7 x 3 @ 65 lbs

8

Tiffiny
Oakley

6:00 PM CrossFit

7 x 3 @ 65 lbs