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Negative Bench Press

Metcon

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Workout

11/22/2016

Weightlifting

Negative Bench Press (3 Reps EOMOM for 10 Minutes )

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.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
15 Burpees
10 Toes to Bar
05 Squat Cleans (115/85)

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

Whiteboard:

Tuesday, November 22, 2016

Male Clients

1

Thomas
Morales

5:30 AM CrossFit

5 x 3 @ 275 lbs

2

Anthony
Ramos

5:30 AM CrossFit

5 x 3 @ 245 lbs

3

jacob
sanchez

5:45 PM CrossFit

5 x 3 @ 185 lbs

3

kyle
lawles

5:30 AM CrossFit

5 x 3 @ 185 lbs

4

John
Elias

5:30 AM CrossFit

5 x 3 @ 155 lbs

5

Andrew
Lehmann

5:45 PM CrossFit

5 x 3 @ 135 lbs

6

BoBo
Morrow

5:45 PM CrossFit

1 x 3 @ 365 lbs

6

David
De Leon Jr.

5:30 AM CrossFit

1 x 3 @ 315 lbs

6

Heath
Dodgen

5:45 PM CrossFit

1 x 3 @ 365 lbs

6

Nate
Stroh

8:30AM CrossFit

1 x 3 @ 165 lbs

Female Clients

1

Colleen
Meredith

5:45 PM CrossFit

5 x 3 @ 185 lbs

Jacob saved my life

2

Brooke
Silverthorn

5:45 PM CrossFit

5 x 3 @ 85 lbs

2

Jacqui
Morrow

5:45 PM CrossFit

5 x 3 @ 85 lbs

3

mattie
eldridge

5:30 AM CrossFit

5 x 3 @ 75 lbs

4

Avery
Malone

5:30 AM CrossFit

5 x 3 @ 35 lbs

5

Ashley
Reeves

5:30 AM CrossFit

4 x 3 @ 115 lbs

5

Brenna
Braddock

5:30 AM CrossFit

4 x 3 @ 115 lbs

5

Sydney
Berg

5:30 AM CrossFit

4 x 3 @ 115 lbs

5

Erin
Taylor

8:30AM CrossFit

2 x 3 @ 95 lbs

5

Dana
Forehand

5:45 PM CrossFit

1 x 3 @ 95 lbs

5

Emily
Nix

6:45PM CrossFit

1 x 3 @ 125 lbs

5

Helen
Harrell

6:45PM CrossFit

1 x 3 @ 115 lbs

5

jesseca
jackson

8:30AM CrossFit

1 x 3 @ 90 lbs

4@85

5

Jodi
Bassett

5:45 PM CrossFit

1 x 3 @ 95 lbs

5

Leah
Russell

8:30AM CrossFit

1 x 3 @ 105 lbs

1@85- 3@95-

5

Madison
Garcia

5:45 PM CrossFit

1 x 3 @ 95 lbs

5

Merri
Padilla

5:45 PM CrossFit

1 x 3 @ 85 lbs