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Components

Bench Press

Tin Man

Settings

Workout

Tanktop Tuesday

Warm-up

400m Run
5 Double Push-up Inchworms
15 Air Squats
15 GHD Hip Extensions
10 Banded Pull Aparts
10 Walking Toe Touches
15 Banded Low Ext. Rotations / side
15 Banded Glute Bridges
10 Jumps over Bench

Strength

Bench Press (5-5-5-5-5)

Bench Press

15 minutes
Do not aim for a 5RM here. Get moderately heavy for the last set, but don't set PRs here. Aim for 80% on the last set AT THE HEAVIEST.

Metcon

Tin Man (AMRAP - Rounds and Reps)

20 minute AMRAP of:
5 Bench Press @ BW
5 Power Cleans @ BW

Scale to a weight where you can bench the 5 reps unbroken for a few rounds at least. Power Cleans should be a weight to maintain 'relentless singles.' This is definitely meant to be a slower style, more strength focused metcon, but remember it's still a metcon!

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

Whiteboard:

Tuesday, November 20, 2018

Male Clients

1

Kai
Lucena

8am CrossFit

1 x 5 @ 245 lbs

2

Gerard
Castro

6am CrossFit

1 x 5 @ 235 lbs

3

Nate
Cobb

8am CrossFit

1 x 5 @ 225 lbs

3

Ramon
Ulloa

4pm CrossFit

1 x 5 @ 225 lbs

3

Trenton
Mulder

5pm CrossFit

1 x 5 @ 225 lbs

4

Jerry
Gramling

4pm CrossFit

1 x 5 @ 215 lbs

4

Papi
Aka Teddy

12pm CrossFit

1 x 5 @ 215 lbs

5

Mark
Patzer

7am CrossFit

1 x 5 @ 205 lbs

5

Tom
Brown

7pm CrossFit

1 x 5 @ 205 lbs

5

Troy
Torres

8am CrossFit

1 x 5 @ 205 lbs

6

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 191.84 lbs

dead. Tubby Taunt Tuesday for Metcon

7

Brian
Kalmenson

6am CrossFit

1 x 5 @ 185 lbs

7

Fabricio
🦍

12pm CrossFit

1 x 5 @ 185 lbs

@80%

7

Fernando
Flores

6pm CrossFit

1 x 5 @ 185 lbs

7

Jason
Jarrells

5pm CrossFit

1 x 5 @ 185 lbs

135, 155, 165, 175, 185

7

Travis
Felderhoff

8am CrossFit

1 x 5 @ 185 lbs

135-155-165-175-185

8

Joaquin
Rodriguez

12pm CrossFit

1 x 5 @ 175 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 5 @ 165 lbs

10

AJ!
Isabelo

6am CrossFit

1 x 5 @ 155 lbs

10

Chad
Baker

12pm CrossFit

1 x 5 @ 155 lbs

45%@85 55%@105 65%@125 75%@145 80%@155 Felt good, could have done...

10

Chris
Aldrich

8am CrossFit

1 x 5 @ 155 lbs

10

Kevin
Baker

12pm CrossFit

1 x 5 @ 155 lbs

10

Scott
Kellner

6am CrossFit

1 x 5 @ 155 lbs

10

Shaun
Storm

5pm CrossFit

1 x 5 @ 155 lbs

10

Zach
Jones

12pm CrossFit

1 x 5 @ 155 lbs

kept it easy

11

Craig
Tino

6pm CrossFit

1 x 5 @ 150 lbs

Deload, just prepping for tinman

12

Mel
Nutter

12pm CrossFit

5 x 5 @ 145 lbs

13

Moe
Mubarak

7am CrossFit

1 x 5 @ 125 lbs

14

Jaimeson
Pollen

5pm CrossFit

1 x 5 @ 115 lbs

15

Giovanni
Barranco

7pm CrossFit

1 x 5 @ 85 lbs

15

James
Tamashiro

7pm CrossFit

1 x 5 @ 85 lbs

16

S.W
SHIM

8am CrossFit

13 x 5 @ 70 lbs

17

Akhil
Alluri

7pm CrossFit

11 x 5 @ 50 lbs

18

Ryan
Holcombe

12pm CrossFit

1 x 4 @ 205 lbs

Failed on 4th rep 135lb x 10 reps (1st set) 135-155-175-185-205

18

Steven
Bui

7pm CrossFit

1 x 1 @ 160 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 5 @ 145 lbs

2

Heather
Spears

5pm CrossFit

1 x 5 @ 135 lbs

3

Corinne
Ingham

4pm CrossFit

1 x 5 @ 120 lbs

3

Kym
Janke

4pm CrossFit

1 x 5 @ 120 lbs

4

Karli-Mae
Ochoa

6am CrossFit

1 x 5 @ 115 lbs

4

Patrisha
Wilson

6am CrossFit

1 x 5 @ 115 lbs

5

Gracie
Laciste

4pm CrossFit

1 x 5 @ 105 lbs

5

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 105 lbs

6

Brenna
Jarrells

12pm CrossFit

1 x 5 @ 95 lbs

1x4 @ 105

6

Maria
Mercado

6am CrossFit

1 x 5 @ 95 lbs

7

Kait
Pollen

6pm CrossFit

1 x 5 @ 85 lbs

7

Steph
Jarosz

7am CrossFit

1 x 5 @ 85 lbs

8

Katie
Spurrell

5pm CrossFit

5 x 5 @ 80 lbs

9

Alissa
Cobb

7am CrossFit

2 x 5 @ 75 lbs

10

Lisa
Gift

5pm CrossFit

2 x 5 @ 70 lbs

10

Beth
Gray

4pm CrossFit

1 x 5 @ 70 lbs

11

Thuong
Ton

6am CrossFit

1 x 5 @ 65 lbs

12

Kaitlyn
Chau

4pm CrossFit

5 x 5 @ 55 lbs

12

Katherine
Hall

4pm CrossFit

5 x 5 @ 55 lbs