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Wendler Week 1 Bench ...

Metcon

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Workout

December 12, 2018

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

6 Minutes Athlete Specific Daily Stretching

Target two problem areas and stretch them for 90 seconds ea. Then find two more.
90 seconds x 4 rounds = 6 minutes
When clock expires = 15 Burpees

Target your shoulders & lower back today

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 1 Bench Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Calculate Bench Press off 90% of 1 rep "Training Max"

Metcon (Time)

21-15-9
Handstand Push-Ups
Clean & Jerk (135#/95#)

cool down

Banded Arm Lat & Back Stretches

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

Whiteboard:

Wednesday, December 12, 2018

Male Clients

1

Pike
Rodriguez

6:00 AM CrossFit

1 x 26 @ 125 lbs

2

John
Harris

12:00 PM CrossFit Advance...

1 x 16 @ 200 lbs

3

Brett
Wininger

5:00 AM CrossFit

1 x 11 @ 265 lbs

4

Coach
Jake

12:00 PM CrossFit Advance...

1 x 13 @ 205 lbs

5

Eric
Knudsen

8:30 AM CrossFit

1 x 10 @ 245 lbs

6

Billy
Dedich

4:00 PM CrossFit

1 x 14 @ 170 lbs

6

Coach
Jose

8:30 AM CrossFit

1 x 14 @ 170 lbs

7

Robbie
Ahn

8:30 AM CrossFit

1 x 20 @ 115 lbs

8

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 13 @ 175 lbs

9

Steve
Loner

9:30 AM CrossFit

1 x 15 @ 150 lbs

10

Espo
Espinosa

9:30 AM CrossFit

1 x 9 @ 245 lbs

11

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 10 @ 215 lbs

12

Danny
Martinez

4:00 PM CrossFit

1 x 13 @ 165 lbs

13

Coach
Tony

12:00 PM CrossFit Advance...

1 x 14 @ 150 lbs

14

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 13 @ 160 lbs

15

Danny “D DUB”
White

8:30 AM CrossFit

1 x 17 @ 110 lbs

16

Edward
Bennett

4:00 PM CrossFit

1 x 9 @ 200 lbs

17

Mike
Holley

6:00 PM CrossFit

1 x 10 @ 135 lbs

18

Gejo
Salgado

12:00 PM CrossFit Advance...

1 x 6 @ 195 lbs

19

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 7 @ 140 lbs

20

Cody
Sloan

6:00 PM CrossFit

1 x 5 @ 120 lbs

21

Private

5:00 AM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 28 @ 70 lbs

2

Gabby
Vizcaino

10:30 AM Open Gym

1 x 30 @ 60 lbs

3

Michelle
Kibby

4:00 PM CrossFit

1 x 18 @ 95 lbs

4

Beth
Johnson

4:00 PM CrossFit

1 x 24 @ 70 lbs

5

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 26 @ 60 lbs

6

Coach
Jaime

5:00 AM CrossFit

1 x 17 @ 90 lbs

7

Drienna
Green

8:30 AM CrossFit

1 x 15 @ 100 lbs

7

Kerri
Evans

6:00 PM CrossFit

1 x 20 @ 75 lbs

8

Mallory
Thompson

8:30 AM CrossFit

1 x 14 @ 105 lbs

9

Jayme
Crist

5:00 AM CrossFit

1 x 16 @ 90 lbs

10

Nikki
Saavedra

5:00 AM CrossFit

1 x 15 @ 90 lbs

10

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 15 @ 90 lbs

11

Dawn
Levins

5:00 AM CrossFit

1 x 18 @ 70 lbs

12

Ashley
Fiala

8:30 AM CrossFit

1 x 13 @ 95 lbs

13

Leah
Braun

9:30 AM CrossFit

1 x 13 @ 85 lbs

14

Victoria
Covarrubias

5:00 AM CrossFit

1 x 11 @ 100 lbs

15

Jayme
Pilon

9:30 AM CrossFit

1 x 11 @ 95 lbs

16

Debbie
Currlin

5:00 AM CrossFit

1 x 15 @ 65 lbs

17

Private

6:00 AM CrossFit

1 x 10 @ 90 lbs

18

Ann
Kent

9:30 AM CrossFit

1 x 10 @ 88 lbs

19

Jill
Mercado

5:00 PM CrossFit

1 x 11 @ 75 lbs

20

Ana
V

10:30 AM Open Gym

1 x 8 @ 100 lbs

21

Lindsey
Aronson

9:30 AM CrossFit

1 x 7 @ 80 lbs

22

Coach
Geo

8:30 AM CrossFit

1 x 5 @ 110 lbs

23

Renetta
Johnson

8:30 AM CrossFit

1 x 6 @ 85 lbs

24

Maki
Garcia

5:00 AM CrossFit

1 x 5 @ 100 lbs

25

Sally
Gjeloshaj

9:30 AM CrossFit

1 x 5 @ 80 lbs

26

Lori
Sloan

6:00 PM CrossFit

1 x 5 @ 75 lbs

27

Alexis
Castillo

5:00 PM CrossFit

1 x 4 @ 65 lbs