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Components

Bench Press

Metcon

Settings

Workout

11.20.19

Warm Up
150 Dubs or 5min of practice

Bench Press (Every 2min x 5, 5 Bench Press at 75+%)

Bench Press

Take 10 minutes to Build up to 75+% ad then use same weight for all sets

Metcon (Time)

4 Rounds For Time(20min CAP)
21 Calories
12 Deadlifts(No dumping, morning classes included)
21 Box Jumps

Tailor this Grind style metcon so you can complete first round of DLs unbroken but then have to break up the reps in 2 sets in the last few rounds. NO DUMPING ON LAST REP PLEASE

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, November 20, 2019

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

5 x 5 @ 225 lbs

2

Cal
Courtney

4:30 pm CrossFit

5 x 5 @ 205 lbs

2

Herbert
Segura

6:00 am CrossFit

5 x 5 @ 205 lbs

3

Ken
Saksa

6:00 am CrossFit

5 x 5 @ 175 lbs

3

Vince
Matchett

5:30 pm CrossFit

5 x 5 @ 175 lbs

4

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 150 lbs

5

Kevin
Potter

11:45 AM CrossFit

5 x 5 @ 125 lbs

6

Jeff
Freedman

11:45 AM CrossFit

4 x 5 @ 225 lbs

Female Clients

1

Sarah
Plocharczyk

5:30 pm CrossFit

5 x 5 @ 105 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 5 @ 100 lbs

2

Kelly
Stakely

8:00 am CrossFit

5 x 5 @ 100 lbs

3

Judy
DaRocha

6:00 am CrossFit

5 x 5 @ 95 lbs

4

Stephanie
McCarthy

8:00 am CrossFit

5 x 5 @ 85 lbs

5

Jessica
Wise

5:30 pm CrossFit

5 x 5 @ 75 lbs

6

Ana
Soundara

6:00 am CrossFit

5 x 5 @ 70 lbs

6

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 70 lbs

7

MC
Heller

11:45 AM CrossFit

5 x 5 @ 60 lbs

8

Leanne
Flama

5:30 pm CrossFit

5 x 5 @ 55 lbs

8

Marilyn
Stein

8:00 am CrossFit

5 x 5 @ 55 lbs

8

Mary
McLearn

8:00 am CrossFit

5 x 5 @ 55 lbs

8

Nancy
Finch

8:00 am CrossFit

5 x 5 @ 55 lbs