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Components

Bench Press

Metcon

Settings

Workout

11.6.19

Warm Up
3x
10 Cal
10 Push ups
10 Sit ups

Bench Press (Build to a heavy 4 reps every 2 min x 6)

Bench Press

Metcon (Time)

5 Rounds For Time(15min)
7 Power Snatch
7 Pull ups
7 SDHP
7 Burpees Over Bar

Coach Tip* This upper body Grinder is going to be a fun one!! Tailor your movements so you can go unbroken on the first round. With a short time cap you have to push yourself to finish this workout in the time cap.

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, November 06, 2019

Male Clients

1

Bobby
Fuentes

8:00 am CrossFit

1 x 4 @ 265 lbs

2

Kevin
Brown

11:45 AM CrossFit

1 x 4 @ 250 lbs

3

Chris
Godfrey

11:45 AM CrossFit

1 x 4 @ 215 lbs

4

Joe
Guyette

11:45 AM CrossFit

1 x 4 @ 210 lbs

5

Eric
Resman

6:00 am CrossFit

1 x 4 @ 205 lbs

6

Ken
Saksa

5:30 pm CrossFit

1 x 4 @ 195 lbs

7

Costa
Poulias

8:00 am CrossFit

1 x 4 @ 175 lbs

8

Raphael
Glustak

4:30 pm CrossFit

1 x 4 @ 145 lbs

max

9

Kevin
Potter

11:45 AM CrossFit

1 x 4 @ 135 lbs

10

Eric
Zeilen

6:00 am CrossFit

1 x 4 @ 0 lbs

10

Dylan
Placher

4:30 pm CrossFit

1 x 3 @ 275 lbs

1x135 1x155 1x185 1x225 1x245 1x3 275 failed on 4th rep

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

1 x 4 @ 110 lbs

2 rounds of 3 @115

2

Stephanie
McCarthy

4:30 pm CrossFit

1 x 4 @ 100 lbs

3

Judy
DaRocha

6:00 am CrossFit

1 x 4 @ 85 lbs

4

Anita
Valdez

11:45 AM CrossFit

1 x 4 @ 80 lbs

5

Jessica
Wise

5:30 pm CrossFit

1 x 4 @ 75 lbs

5

Melissa
Sereda

4:30 pm CrossFit

1 x 4 @ 75 lbs

6

Laura
Paradiso

6:00 am CrossFit

1 x 4 @ 70 lbs

6

Lori
Bevins

6:00 am CrossFit

1 x 4 @ 70 lbs

7

Savannah
Kushner

5:30 pm CrossFit

1 x 4 @ 65 lbs

8

Mary
McLearn

8:00 am CrossFit

6 x 4 @ 55 lbs

8

Marilyn
Stein

8:00 am CrossFit

1 x 4 @ 55 lbs

8

Nancy
Finch

8:00 am CrossFit

1 x 4 @ 55 lbs