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Negative Bench Press

Metcon

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Workout

Thurs, Sep 21

Weightlifting

Negative Bench Press (15 Minutes to Complete 05 Sets of 03 Reps)

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.

Start at 70% of your 1 RM and build each set

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 Minutes
30 Double Unders (2:1 Singles)
10 Overhead Squats (95/65, Rx+=135/95)

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

Whiteboard:

Thursday, September 21, 2023

Male Clients

1

Dalton
Bell

CrossFit: 8:30 AM

1 x 3 @ 255 lbs

2

Jeremy
Nix

CrossFit: 8:30 AM

1 x 3 @ 245 lbs

3

jonathan
day

CrossFit: 8:30 AM

1 x 3 @ 225 lbs

3

kyle
lawles

CrossFit: 5:30 AM

1 x 3 @ 225 lbs

3

Matt
Bratcher

CrossFit: 5:30 AM

1 x 3 @ 225 lbs

4

dalton
riggs

CrossFit: 4:30 PM

1 x 3 @ 205 lbs

4

James
Barger

CrossFit: 5:30 AM

1 x 3 @ 205 lbs

5

Matthew
Manley

CrossFit: 5:30 AM

1 x 3 @ 185 lbs

failed at 205

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

1 x 3 @ 185 lbs

2

Corine
Kaderli

CrossFit: 5:30 AM

1 x 3 @ 135 lbs

3

Amelia
Wright

CrossFit: 4:30 PM

1 x 3 @ 125 lbs

3

Stephanie
Stroever

CrossFit: 4:30 PM

1 x 3 @ 125 lbs

4

Adri
Bratcher

CrossFit: 5:30 AM

1 x 3 @ 120 lbs

4

jesica
rice

CrossFit: 5:30 AM

1 x 3 @ 120 lbs

5

norma
riley

CrossFit: 4:30 PM

1 x 3 @ 105 lbs

6

Traci
Suttle

CrossFit: 5:30 AM

1 x 3 @ 90 lbs

7

Meg
Brown

CrossFit: 8:30 AM

4 x 3 @ 85 lbs

7

Megan
Birkenfeld

CrossFit: 8:30 AM

4 x 3 @ 85 lbs

8

Brenda
Crump

CrossFit: 4:30 PM

1 x 3 @ 80 lbs

9

Natalia
Robinson

CrossFit: 4:30 PM

1 x 3 @ 75 lbs

10

Christi
Sames

CrossFit: 8:30 AM

1 x 3 @ 65 lbs

10

Emily
Hunt

CrossFit: 8:30 AM

1 x 3 @ 65 lbs

10

holly
griffin

CrossFit: 8:30 AM

1 x 3 @ 65 lbs