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Components

Bench Press

Metcon

Settings

Workout

CF - 9/8/21

A:

3 rds
:30 erg
10 shoulder taps each
5 inchworms with pushup

B: Bench Press (7x3 (start @ 75% add 2% per set ))

C: Metcon (AMRAP - Rounds)

GPP
5 min amrap:
5 hspu
30 DU
rest 2:00
5 min amrap:
3 wall walk
5 pull up

Comp
5 min amrap:
5 strict hspu
30 DU
rest 2:00
5 min amrap:
25' hsw
5 strict pull up

*score is rds completed

D: Metcon (No Measure)

Accessory / Strength

C) 4 sets:
20 banded face pulls
20 empty bb strcit press
20 banded tricep ext
20 alt db hammer curl

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

Whiteboard:

Wednesday, September 08, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

7 x 3 @ 305 lbs

250/260/275/280/290/295/305

2

Alex
Adkins

5:00 AM CrossFit

7 x 3 @ 275 lbs

235 up to 275

3

Tyler
Parker

5:00 AM CrossFit

7 x 3 @ 265 lbs

235/240/245/250/255/260/265

4

JD
Mason

5:00 PM CrossFit

7 x 3 @ 245 lbs

195 205 210 215 225 235 245

5

David
Lewis

5:00 PM CrossFit

7 x 3 @ 240 lbs

205/210/215/240/225/235/240

5

Flynt
Foster

5:00 AM CrossFit

7 x 3 @ 240 lbs

6

_Stuart
Chandler

6:00 PM CrossFit

7 x 3 @ 220 lbs

190-195-200-205-210-215

6

Janson
Moore

6:00 PM CrossFit

7 x 3 @ 220 lbs

6

Mark
Miller

6:00 AM CrossFit

7 x 3 @ 220 lbs

7

Jason
Deloney

7:00am CrossFit

7 x 3 @ 205 lbs

8

Justin
Schot

4:00 PM CrossFit

7 x 3 @ 185 lbs

9

Voncha
Reddy

7:00am CrossFit

7 x 3 @ 175 lbs

135-155-165-175-185-175-175

10

Dwayne
Vick

11:30 AM CrossFit

7 x 3 @ 145 lbs

11

David
Kan

6:00 PM CrossFit

1 x 3 @ 205 lbs

175 to 205 by 5 lbs increments

11

David
Kan

6:00 PM CrossFit

1 x 3 @ 205 lbs

175 to 205 by 5 lbs increments

11

Luke
Wylie

5:00 PM CrossFit

1 x 3 @ 185 lbs

Female Clients

1

Marlowe
Hillyer

6:00 PM CrossFit

7 x 3 @ 145 lbs

95-115-125-135-140-145-145

2

Colette
SavageJones

5:00 AM CrossFit

7 x 3 @ 140 lbs

3

Becca
Esborg

5:00 PM CrossFit

7 x 3 @ 130 lbs

3

Hannah
Russell

5:00 AM CrossFit

7 x 3 @ 130 lbs

3

Maddison
McBurnie

5:00 PM CrossFit

7 x 3 @ 130 lbs

4

Amy
Rahn

11:30 AM CrossFit

7 x 3 @ 110 lbs

85 90 95 100 105 110 1@115

4

Brittany
Hanback

11:30 AM CrossFit

7 x 3 @ 110 lbs

85,85,90,90,100,105,110

5

Jessica
Dodd

5:00 PM CrossFit

7 x 3 @ 105 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

7 x 3 @ 95 lbs

55, 75, 85, 90, 95, 95, 95

7

Taylor Marie
Reid

4:00 PM CrossFit

7 x 3 @ 90 lbs

55, 65, 70, 75, 80, 85, 90

8

Morgan
Webb

5:00 AM CrossFit

7 x 3 @ 85 lbs

85, 90, 95, 100, 105, 110, 115

8

Tori
Lyczkowski

6:00 AM CrossFit

7 x 3 @ 85 lbs

65,70,75,80,80,85,85

9

Tori
Tesmer

5:00 AM CrossFit

7 x 3 @ 80 lbs

10

Viviana
Gutierrez

6:00 AM CrossFit

7 x 3 @ 75 lbs

11

Private

6:00 PM CrossFit

7 x 3 @ 70 lbs

12

Camille
Cline

11:30 AM CrossFit

1 x 3 @ 105 lbs

85, 90, 95, 100, 105, 110x2

12

Flor
Jalikis

5:00 AM CrossFit

1 x 3 @ 125 lbs

Starting at 90