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Bench Press

Metcon

Metcon

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Workout

CF - 9/14/21

A:

4 sets
:30 high plank
10 shoulder taps each
5 pushups

B: Bench Press (Build to a heavy single in 12 min)

C: Metcon (Weight)

Strength / Accessory
4 sets:
10 seated db press ( light, perfect ROM)
10 strict chin up
10 alt gorilla row
10 db bench

D: Metcon (AMRAP - Rounds and Reps)

GPP
15 min amrap:
200m run
300m row

COMP
15 min amrap:
200m run
300m ski

E: Metcon (No Measure)

Bonus fitness/ cool down
2 sets:
40 banded face pulls light (full ROM)
40 empty bb strcit press (light)

Cooldown
:30 each 4 way banded shoulder
1:00 active bar hang
30 face pulls w/ band

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

Whiteboard:

Tuesday, September 14, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 340 lbs

New one rep max 🔥

2

Bryant
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 300 lbs

3

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 295 lbs

A slightly assisted 315 😅

4

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 280 lbs

5

Chad
Thompson

5:00 PM CrossFit

1 x 1 @ 275 lbs

5

Janson
Moore

5:00 PM CrossFit

1 x 1 @ 275 lbs

5

JD
Mason

5:00 PM CrossFit

1 x 1 @ 275 lbs

6

Mark
Miller

6:00 AM CrossFit

1 x 1 @ 265 lbs

7

Michael
Harrington

5:00 AM CrossFit

1 x 1 @ 260 lbs

8

Chris
Thomas

11:30 AM CrossFit

1 x 1 @ 255 lbs

9

_Stuart
Chandler

6:00 PM CrossFit

1 x 1 @ 250 lbs

10

Peter
Tiberio

6:00 AM CrossFit

1 x 1 @ 245 lbs

11

David
Kan

6:00 PM CrossFit

1 x 1 @ 225 lbs

11

Dustin
Dowell

11:30 AM CrossFit

1 x 1 @ 225 lbs

135 185 205 215 220 225

12

Jason
Deloney

7:00am CrossFit

1 x 1 @ 215 lbs

13

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 210 lbs

13

Luke
Wylie

11:30 AM CrossFit

1 x 1 @ 210 lbs

14

Chris
Williams

7:00am CrossFit

1 x 1 @ 205 lbs

15

Voncha
Reddy

7:00am CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Marlowe
Hillyer

4:00 PM CrossFit

1 x 1 @ 170 lbs

2

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 150 lbs

3

Maddison
McBurnie

6:00 AM CrossFit

1 x 1 @ 145 lbs

4

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 140 lbs

4

Hannah
Russell

5:00 AM CrossFit

1 x 1 @ 140 lbs

5

Jessica
Dodd

5:00 PM CrossFit

1 x 1 @ 125 lbs

6

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 120 lbs

6

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 120 lbs

6

Morgan
Webb

5:00 AM CrossFit

1 x 1 @ 120 lbs

7

Alaina
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 115 lbs

7

Allison
Prince

6:00 PM CrossFit

1 x 1 @ 115 lbs

7

Kristina
Moore

5:00 PM CrossFit

1 x 1 @ 115 lbs

8

jessica
white

6:00 PM CrossFit

1 x 1 @ 105 lbs

9

Sage
West

11:30 AM CrossFit

1 x 1 @ 100 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 100 lbs

9

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 100 lbs

9

Tori
Tesmer

5:00 AM CrossFit

1 x 1 @ 100 lbs

10

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 95 lbs

10

Tori
Lyczkowski

6:00 AM CrossFit

1 x 1 @ 95 lbs

11

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 85 lbs

11

Mais
Hammoud

6:00 PM CrossFit

1 x 1 @ 85 lbs