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Components
Bench Press + Tricep ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, December 17, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Tuesday, December 17, 2019
Bench Press + Tricep Explosion
Bench Press
E2:00 x 5 Sets:
Sets 1-3: 5 Reps
Set 4: Go to failure
Set 5: Go to failure plus 2 negative reps
THEN
Tricep Explosion
E2:00 x 6 Sets:
DB Supine Tricep Extension followed by 7 Tricep Push Ups.
Make sure you have a buddy to spot you on bench press!
Metcon (Time)
"Castaway"
For Time: (15 min cut off)
100 Air Squats
50/35 Cal Row
25 Hang Power Snatches (115/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 17, 2019
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 5 @ 210 lbs
Sets 1-3: 5 reps Set 4: failure (11 reps) Set 5: failure + 2 nega...
2
Jay
Scherer
CrossFit 6:00am
1 x 5 @ 185 lbs
Rotator cuff is very sofr
3
Mark
Hall
CrossFit 6:00am
1 x 6 @ 115 lbs
30lb tricep
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
1 x 16 @ 90 lbs
3 rounds at 5 reps 16 reps (to failure)
2
Lisa
Kennedy
CrossFit: 5:30 PM
1 x 10 @ 100 lbs
3
Amy
Anton
CrossFit 4:30pm
1 x 11 @ 85 lbs
4
Alicia
Harrison
CrossFit 4:30pm
1 x 5 @ 75 lbs
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