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Components
Bench Press
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Monday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
Monday
Warm-up
3 ROUNDS
1:00 Row*
10 Up-Downs
8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)
10 Ring Rows
*R1= 20-24SPM
R2= 24-28SPM
R3= 26-30+SPM
Strength
Bench Press (10-8-6)
Bench Press
Tempo Wide Grip Bench Press @30X1*
*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.
Remember Tempo...
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
6 SETS
ON A 3:00 RUNNING CLOCK...
30/24 Cal Row
Max Reps in the Remaining Time...
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :30 b/t Sets-
(Score is Total Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 01, 2022
Male Clients
1
Brad
Schulz
SBMetcon: 4:30 PM
1 x 6 @ 215 lbs
2
Austin
Murphy
SBMetcon: 8:00 AM
1 x 6 @ 185 lbs
3
Craig
Cascio
SBMetcon: 7:00 AM
1 x 6 @ 135 lbs
95 115 135
3
Matthew
Sodano
SBMetcon: 5:00 AM
1 x 6 @ 135 lbs
3
Piyush
Koria
SBMetcon: 5:00 AM
1 x 6 @ 135 lbs
4
Abrar
Syed
SBMetcon: 7:30 PM
1 x 6 @ 115 lbs
Female Clients
1
Mel
Goodrich
SBMetcon: 8:00 AM
1 x 6 @ 105 lbs
1
Skye
Haddock
SBMetcon: 5:30 PM
1 x 6 @ 105 lbs
2
Federica
Pena
SBMetcon: 9:00 AM
1 x 6 @ 95 lbs
2
Jennifer
Radigan
SBMetcon: 8:00 AM
1 x 6 @ 95 lbs
2
Julie
Murphy
SBMetcon: 8:00 AM
1 x 6 @ 95 lbs
65# 85# 95#
2
Kristi
Ward
SBMetcon: 9:00 AM
1 x 6 @ 95 lbs
65/85/95
3
Amanda
Glenz
SBMetcon: 7:30 PM
1 x 6 @ 85 lbs
3
Natasha
Briscoe
SBMetcon: 6:00 AM
1 x 6 @ 85 lbs
55, 70
4
Breanna
Smith
SBMetcon: 6:30 PM
1 x 6 @ 75 lbs
5
Natasha
Hidalgo
SBMetcon: 9:00 AM
1 x 6 @ 65 lbs
6
Karin
Jones
SBMetcon: 8:00 AM
1 x 6 @ 60 lbs
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