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Components
Negative Bench Press
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
08/07/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (6/2)
Workout
08/07/2020
Weightlifting
Negative Bench Press (03 Reps EOMOM for 12 Minutes )
Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16 Minutes
10 Deadlifts (Rx=50% of 1RM, Rx+= 65%)
25 Kettlebell Swings (53/35, Rx+=Heavier)
15 Ring Dips
*The Kicker = 3 burpees every 2 minutes on the minute*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 07, 2020
Male Clients
1
Michal
Morelos
CrossFit: 4:30 PM
1 x 3 @ 245 lbs
1
RW
Rice
CrossFit: 4:30 PM
1 x 3 @ 245 lbs
1
Sean
Smith
CrossFit: 4:30 PM
1 x 3 @ 245 lbs
2
Chase
Young
CrossFit: 5:30 AM
1 x 3 @ 205 lbs
2
Seth
McClellan
CrossFit: 5:30 AM
1 x 3 @ 205 lbs
3
Aaron
Forehand
CrossFit: 8:30 AM
6 x 3 @ 185 lbs
Female Clients
1
Erin
Haarmann
CrossFit: 5:30 AM
2 x 3 @ 125 lbs
1
Texi
Schaeffer
CrossFit: 5:30 AM
2 x 3 @ 125 lbs
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