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Wendler Week 3 Bench ...

Metcon

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Workout

CrossFit Wednesday Nov 28

Warm-up

800m Run/Row
2 Samson Stretches each side
20 Burpees
2 Cossack Stretches each side
30 Second Handstand Hold

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Wendler Week 3 Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off of 90% of your Training Max

Metcon (Time)

JTish (15 Minute Time Cap)
21-15-9
Dumbbell Push Press (50/35#)
*Pull-ups/Chin-ups
Push-Ups

*Pull-ups for the round of 21 & 9, Chin-ups for the round of 15 (Rx+ will perform 3-2-1 Legless Rope Climbs instead of Pull-ups/Chin-ups
**Add a second for every rep not completed in the Time Cap

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

Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Espo
Espinosa

9:30 AM CrossFit

1 x 10 @ 240 lbs

2

Robbie
Ahn

6:00 AM CrossFit

1 x 20 @ 115 lbs

3

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 13 @ 175 lbs

4

John
Harris

5:00 PM CrossFit

1 x 10 @ 220 lbs

5

Coach
Jose

12:00 PM CrossFit Advance...

1 x 11 @ 175 lbs

6

Craig
Radke

5:00 PM CrossFit

1 x 11 @ 170 lbs

7

Coach
Tony

12:00 PM CrossFit Advance...

1 x 10 @ 160 lbs

8

Danny “D DUB”
White

6:00 PM CrossFit

1 x 13 @ 120 lbs

Doing from home

9

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 9 @ 130 lbs

10

Patrick
Elsasser

9:30 AM CrossFit

1 x 5 @ 220 lbs

11

Gejo
Salgado

12:00 PM CrossFit Advance...

1 x 5 @ 200 lbs

12

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 4 @ 240 lbs

13

Danny
Martinez

4:00 PM CrossFit

1 x 3 @ 205 lbs

14

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 3 @ 200 lbs

15

Phil
Beltran

4:00 PM CrossFit

1 x 2 @ 245 lbs

Female Clients

1

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 22 @ 75 lbs

2

Coach
Geo

8:30 AM CrossFit

1 x 19 @ 85 lbs

3

Beth
Johnson

4:00 PM CrossFit

1 x 75 @ 19 lbs

4

Victoria
Covarrubias

5:00 AM CrossFit

1 x 13 @ 105 lbs

5

Gabby
Vizcaino

4:00 PM CrossFit

1 x 18 @ 70 lbs

6

Coach
Jaime

5:00 AM CrossFit

1 x 11 @ 100 lbs

7

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 12 @ 85 lbs

8

Jayme
Pilon

9:30 AM CrossFit

1 x 10 @ 100 lbs

9

Natalia “Nati”
Bernard

5:00 PM CrossFit

1 x 12 @ 75 lbs

9

Nikki
Saavedra

9:30 AM CrossFit

1 x 9 @ 100 lbs

10

Lindsey
Aronson

9:30 AM CrossFit

1 x 11 @ 75 lbs

10

Lori
Sloan

6:00 PM CrossFit

1 x 15 @ 55 lbs

10

Sheri
Koch

6:00 AM CrossFit

1 x 15 @ 55 lbs

11

Ashley
Fiala

8:30 AM CrossFit

1 x 8 @ 102.5 lbs

12

Ana
V

4:00 PM CrossFit

1 x 8 @ 100 lbs

13

Jennifer
Bean

12:00 PM CrossFit Advance...

1 x 7 @ 105 lbs

14

Renetta
Johnson

8:30 AM CrossFit

1 x 9 @ 80 lbs

15

Coach
K

6:00 AM CrossFit

1 x 7 @ 100 lbs

16

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 125 lbs

17

Private

6:00 AM CrossFit

1 x 6 @ 100 lbs

18

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 7 @ 85 lbs

19

Ann
Kent

6:00 PM CrossFit

1 x 5 @ 95 lbs

20

Heather
Turski

12:00 PM CrossFit Advance...

1 x 5 @ 85 lbs

21

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 4 @ 105 lbs

5@45#,5@55#,3@65# warm up- then 5@85,3@95,+4@105

22

Kerri
Evans

6:00 PM CrossFit

1 x 4 @ 95 lbs

same numbers as ann

23

Sally
Gjeloshaj

9:30 AM CrossFit

1 x 3 @ 75 lbs

24

Yianoula
“Nola” Warne

4:00 PM CrossFit

1 x 2 @ 85 lbs

25

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 1 @ 77 lbs