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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
“Impossible is just an opinion.” – Paulo Coelho - CrossFit Armed
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM CrossFit
9:00 AM CrossFit
ZOOM ONLY CROSSFIT
5:15 PM CrossFit
6:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
“Impossible is just an opinion.” – Paulo Coelho
Prehab
10 Scapula Push Ups
20sec Bus driver
3 Rounds
A1): Bench Press (3x10 @60%-65% Tempo 21x1 )
Bench Press
-A2) Strict Pull Up 3x6-10 Hold 1sec on top (add weight if necessary)
WOD: Metcon (AMRAP - Reps)
30sec On/ 30sec Off
- Assault Bike
- Burpees
- Wall Balls 20lb/14lb
- Push Ups
- Star V-ups
X3
score is the amount of reps after 3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Francesco
Corvetto
9:00 AM CrossFit
3 x 10 @ 175 lbs
No tempo
2
Brian
Trank
6:00 AM CrossFit
3 x 10 @ 135 lbs
2
Onan
Marroquin
5:15 PM CrossFit
3 x 10 @ 135 lbs
2
Pablo
Ospina
6:00 AM CrossFit
3 x 10 @ 135 lbs
3
Abraham
Zuniga
9:00 AM CrossFit
3 x 10 @ 125 lbs
4
Juan
Betancur
6:15 PM CrossFit
3 x 10 @ 115 lbs
5
Andre
Pierre
6:00 AM CrossFit
3 x 10 @ 95 lbs
Female Clients
1
Jalima
Trank
6:00 AM CrossFit
3 x 10 @ 85 lbs
1
Sarah
Wilson
9:00 AM CrossFit
3 x 10 @ 85 lbs
2
Michelle
HALL
6:00 AM CrossFit
3 x 10 @ 80 lbs
3
Chavee
Lew
9:00 AM CrossFit
3 x 10 @ 55 lbs
3
Coinncy
Pascal
9:00 AM CrossFit
3 x 10 @ 55 lbs
3
Kari
miranda
8:00 AM CrossFit
3 x 10 @ 55 lbs
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