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Bench Press

Metcon

Settings

Workout

CF9/14/22

Bench Press (10-10-10-10)

Every 2:30Building,
Start at Roughly 60%
Superset with 10-15 Banded Face Pulls

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
3 Bar Muscle Ups or Progression
6 DB Thrusters 50s/35s
9/7 Cal Row

We've been working on gymnastics progressions the past 3 weeks, use whatever skill you were working on for this workout!! :)

Cool Down

2-3 sets of 10 reps each arm
Dumbbell External Rotations

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

Whiteboard:

Wednesday, September 14, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 10 @ 225 lbs

1

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 10 @ 225 lbs

2

Lucas
Gunther

CrossFit: 10:30 AM

1 x 10 @ 205 lbs

3

Vance
Smith

CrossFit: 9:00 AM

1 x 10 @ 200 lbs

4

Nathan
Zimnik

CrossFit: 9:00 AM

1 x 10 @ 185 lbs

4

Sam
Panvini

CrossFit: 6:00 AM

1 x 10 @ 185 lbs

5

Jacob
Bitran

CrossFit: 7:30 AM

1 x 10 @ 175 lbs

5

Joe
Chavanu

Open Gym 10:00A-12:00P

1 x 10 @ 175 lbs

135 155 165 175

5

Steve
Fair

CrossFit: 12:00 PM

1 x 10 @ 175 lbs

5

tyler
morgan

CrossFit: 7:30 AM

1 x 10 @ 175 lbs

6

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 10 @ 165 lbs

1x9@175 , 1x5@185

6

Warren
Schwikert

CrossFit: 9:00 AM

1 x 10 @ 165 lbs

7

Eric
Culberson

CrossFit: 7:30 AM

1 x 10 @ 155 lbs

x7 @160

8

Roy
Piazza

CrossFit: 10:30 AM

1 x 10 @ 145 lbs

9

Peter
Grimm

CrossFit: 7:00 PM

1 x 10 @ 135 lbs

10

Justin
Lafferty

CrossFit: 6:00 AM

1 x 10 @ 130 lbs

11

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 10 @ 125 lbs

12

Daniel
Watson

CrossFit: 6:00 AM

1 x 10 @ 120 lbs

12

My
Do

CrossFit: 12:00 PM

1 x 10 @ 120 lbs

Last set was not that great

13

Jonathan
Munoz

Open Gym 10:00A-12:00P

1 x 10 @ 115 lbs

Female Clients

1

Michelle
Oddi

CrossFit: 6:00 AM

2 x 10 @ 110 lbs

1. 95lbs 2. 105lbs 3. 110lbs 4. 110lbs

2

Monica
Robinson

CrossFit: 12:00 PM

1 x 10 @ 100 lbs

90,90,95,100

3

Macey
Katsikas

CrossFit: 6:00 AM

1 x 10 @ 90 lbs

3

Margoth
Tello

CrossFit: 5:00 AM

1 x 10 @ 90 lbs

65,75,85,90

4

Alicia
coro

CrossFit: 10:30 AM

1 x 10 @ 80 lbs

4

Yanira
Morales

CrossFit: 9:00 AM

1 x 10 @ 80 lbs

5

Devora
Langley

CrossFit: 7:30 AM

1 x 10 @ 75 lbs

5

Jadie
Grimm

CrossFit: 7:00 PM

1 x 10 @ 75 lbs

5

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 10 @ 75 lbs

6

Ashley
Cole

CrossFit: 7:30 AM

1 x 10 @ 70 lbs

7

Halea
Seymore

CrossFit: 5:30 PM

1 x 10 @ 55 lbs

7

Sandra
Matute

CrossFit: 5:00 AM

1 x 10 @ 55 lbs

8

Monique
Santoyo

CrossFit: 4:00 PM

4 x 10 @ 45 lbs

9

Alexandria
H

CrossFit: 10:30 AM

1 x 9 @ 120 lbs