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Components

Bench Press

Chest-To-Bar Pull-ups

Metcon

Settings

Workout

CF - 10/20/20

A:

3:00 bike (erg or AB) at 70%
3 sets
10 shoulder taps each
10 scap pushups
:30 bar hang (active)

B: Bench Press (3 x 10 @ 70-80%)

C: Chest-To-Bar Pull-ups (3 sets Max UB CTB - :90 rest b/w)

Chest-To-Bar Pull-ups

D: Metcon (No Measure)

10 Min skill session

rope climbs

E: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
2 Rope Climb (Scale - 3 strict PU per)
400m Run
10 DB S2OH (50/35) (rx+ 2 DB's)

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

Whiteboard:

Tuesday, October 20, 2020

Male Clients

1

Flynt
Foster

7:00am CrossFit

3 x 10 @ 210 lbs

195 205 210

2

Tyler
Parker

5:00 AM CrossFit

3 x 10 @ 205 lbs

3

Jeremy
Hutzel

12:30 PM CrossFit

3 x 10 @ 195 lbs

4

Private

5:00 AM CrossFit

3 x 10 @ 185 lbs

4

Henry (Nick)
Nickells

6:00 PM CrossFit

3 x 10 @ 185 lbs

4

Tanner
Yancy

6:00 PM CrossFit

3 x 10 @ 185 lbs

5

David
Kan

6:00 PM CrossFit

3 x 10 @ 165 lbs

70%

6

Ben
Hanback

12:30 PM CrossFit

3 x 10 @ 160 lbs

7

Chad
Scruggs

4:00 PM CrossFit

3 x 10 @ 135 lbs

7

Kevin
Kraft

4:00 PM CrossFit

3 x 10 @ 135 lbs

7

Tom
Daniel

4:00 PM CrossFit

3 x 10 @ 135 lbs

Female Clients

1

Laura Lynn
Williams

4:00 PM CrossFit

3 x 10 @ 95 lbs

2

Brittany
Hanback

12:30 PM CrossFit

3 x 10 @ 80 lbs

3

Duff
Simmons

11:30 AM CrossFit

3 x 10 @ 75 lbs

3

Lauren
McKnight

5:00 AM CrossFit

3 x 10 @ 75 lbs

last set 80lb

3

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 10 @ 75 lbs

4

Tayler
Saunders

4:00 PM CrossFit

3 x 10 @ 70 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 10 @ 65 lbs

6

Morgan
Webb

5:00 PM CrossFit

3 x 10 @ 55 lbs

10@55, 10@65, 10@70

7

Lacie
Rabenhorst

7:00am CrossFit

3 x 10 @ 45 lbs