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Components

DB Bench Press

Metcon

Settings

Workout

Pec Pump

Warm-up

5 Double Push-up Inchworms
20 Banded Pull Aparts
20 Banded Face Pulls
15 Push-ups
10 DB Cuban Presses (light)

Strength

DB Bench Press (Single Arm)

12 Minutes

Superset
1-Arm DB Bench
4x6 / side

1-arm DB Row
4x6 / side

Metcon

Metcon (Time)

For Time:
100 Bench Press
*Every time you break 250m Row

Rx: 115/65
RX+: 165/95

20-minute timecap.

You should be picking a weight so that you can open with a set of 15+ reps.

Accessory Work

3 Rounds of:
20 Banded Face Pulls
10 PVC Passes
1:00 Hollow Hold

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

Whiteboard:

Monday, July 29, 2019

Male Clients

1

Ron
Singer

6pm CrossFit

1 x 6 @ 130 lbs

2

Izick
Espinoza

5pm CrossFit

1 x 6 @ 100 lbs

2

Ramon
Ulloa

4pm CrossFit

1 x 6 @ 100 lbs

3

Mike
Tighe

12pm CrossFit

1 x 6 @ 86 lbs

4

TOM
Hill

8am CrossFit

2 x 6 @ 85 lbs

4

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 6 @ 85 lbs

DB Rows 1x6@ 100

4

Jason
Pierson

12pm CrossFit

1 x 6 @ 85 lbs

4

Nate
Cobb

12pm CrossFit

1 x 6 @ 85 lbs

5

S.W
SHIM

12pm CrossFit

1 x 6 @ 80 lbs

each arms 4*6 / 40 lbs

6

Papi
Aka Teddy

4pm CrossFit

1 x 6 @ 71 lbs

7

AJ!
Isabelo

6am CrossFit

1 x 6 @ 70 lbs

7

Bill
Curci

5pm CrossFit

1 x 6 @ 70 lbs

single arm

7

Brian
Kalmenson

6am CrossFit

1 x 6 @ 70 lbs

7

Jake
White

7am CrossFit

1 x 6 @ 70 lbs

make a 75 next time

7

Ryan
Holcombe

6pm CrossFit

1 x 6 @ 70 lbs

7

Ulrick
Matsunaga

6am CrossFit

1 x 6 @ 70 lbs

8

Fabricio
🦍

12pm CrossFit

1 x 6 @ 65 lbs

8

Ryan
Goderre

4pm CrossFit

1 x 6 @ 65 lbs

9

Private

12pm CrossFit

1 x 6 @ 60 lbs

9

Andrés
Herrera

4pm CrossFit

1 x 6 @ 60 lbs

9

Ashish
Grover

7am CrossFit

1 x 6 @ 60 lbs

9

Brian
Kent

6pm CrossFit

1 x 6 @ 60 lbs

1 arm

9

Brian
Phan

8am CrossFit

1 x 6 @ 60 lbs

9

Eric
Otero

5pm CrossFit

1 x 6 @ 60 lbs

9

Fernando
Flores

6pm CrossFit

1 x 6 @ 60 lbs

9

Marco
Quintero

6pm CrossFit

1 x 6 @ 60 lbs

9

Ryan
Figuerado

5pm CrossFit

1 x 6 @ 60 lbs

9

Steven
Bui

7pm CrossFit

1 x 6 @ 60 lbs

70 lb row

10

Jaimeson
Pollen

6pm CrossFit

1 x 6 @ 55 lbs

10

Private

6pm CrossFit

1 x 6 @ 55 lbs

10

Rob
Fletcher

6am CrossFit

1 x 6 @ 55 lbs

55 on pulls

Female Clients

1

Patricia
Brown

6pm CrossFit

1 x 6 @ 100 lbs

2

Allison
Hart

5pm CrossFit

1 x 6 @ 88.2 lbs

1 arm row only Subbed push ups for bench, 24 hour didn’t have ben...

3

Heather
Spears

6pm CrossFit

1 x 6 @ 55 lbs

55# DB per arm

4

Kym
Janke

12pm CrossFit

1 x 6 @ 45 lbs

single arm bench press

4

Nicole
Schneider

4pm CrossFit

1 x 6 @ 45 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

1 x 6 @ 45 lbs

45lb DB row

5

Gracie
Laciste

4pm CrossFit

1 x 6 @ 40 lbs

25-30-35-40#

5

Jaclyn
Morbitzer

8am CrossFit

1 x 6 @ 40 lbs

50lbs rows

5

Kim
McGrath

7am CrossFit

1 x 6 @ 40 lbs

3 x at 50#

5

Laura
Ringgold

4pm CrossFit

1 x 6 @ 40 lbs

40/side

5

Ruth
Rittermann

5pm CrossFit

1 x 6 @ 40 lbs

did 4 each side w 45. felt good

6

Alissa
Cobb

7am CrossFit

1 x 6 @ 35 lbs

#50 row

6

April
Hernandez

8am CrossFit

1 x 6 @ 35 lbs

6

Gretchen
Otero

5pm CrossFit

1 x 6 @ 35 lbs

6

Lindsey
Hempy

12pm CrossFit

1 x 6 @ 35 lbs

35/side

6

Melissa
Gomez

12pm CrossFit

1 x 6 @ 35 lbs

6

Sharon
Yoon 🦄

12pm CrossFit

1 x 6 @ 35 lbs

6

Theresa
Brinsa

4pm CrossFit

1 x 6 @ 35 lbs

7

kasey
stark

5pm CrossFit

1 x 6 @ 30 lbs

7

Kelly
Hill

6am CrossFit

1 x 6 @ 30 lbs

attempted 35lb and failed out

7

Lisa
Gift

5pm CrossFit

1 x 6 @ 30 lbs

7

Megan
Gibbings

5pm CrossFit

1 x 6 @ 30 lbs

8

Laura
Vielmo

12pm CrossFit

6 x 6 @ 25 lbs

Did not increase weight

8

Patti
Gerckens

8am CrossFit

1 x 6 @ 25 lbs

30 DB row

8

Vienna
Kaiser

8am CrossFit

1 x 6 @ 25 lbs

30lb db row