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Components

Negative Bench Press

Negative Pull-Ups

Metcon

Settings

Workout

12/23/2016

Weightlifting

Every 90 Seconds for 12 Minutes
3 Negative Bench Presses
Max Negative Pull-ups (wide grip)

Negative Bench Press

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.

Negative Pull-Ups

Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 20 Minutes
45 Wall Balls (20/14, 10'/9')
35 Kettle Bell Swings (53/35)
25 Mountain Climbers (L/R=1)
(1 Round = 105 Reps)

Rx+= 25m Hand Stand Walk instead of Mountain Climbers (every meter counts as 1 rep)

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

Whiteboard:

Friday, December 23, 2016

Male Clients

1

Cameron
Reeves

8:30AM CrossFit

6 x 3 @ 225 lbs

1

phillip
wise

8:30AM CrossFit

6 x 3 @ 225 lbs

1

Zach
Reeves

5:45 PM CrossFit

6 x 3 @ 225 lbs

2

Jackson
Wells

5:45 PM CrossFit

6 x 3 @ 135 lbs

2

Luke
Kinsey

5:45 PM CrossFit

6 x 3 @ 135 lbs

3

kyle
lawles

5:30 AM CrossFit

3 x 3 @ 185 lbs

3

BoBo
Morrow

8:30AM CrossFit

3 x 1 @ 135 lbs

3

John
Elias

5:45 PM CrossFit

2 x 3 @ 225 lbs

Female Clients

1

Colleen
Meredith

8:30AM CrossFit

6 x 3 @ 135 lbs

2

Lauren
Hemphill

5:45 PM CrossFit

6 x 3 @ 75 lbs

2

McKinley
Herzberger

5:45 PM CrossFit

6 x 3 @ 75 lbs

3

Amanda
Ellis

5:30 AM CrossFit

4 x 3 @ 105 lbs

3

Colleen
Meredith

5:30 AM CrossFit

3 x 3 @ 185 lbs

3

Brenna
Braddock

8:30AM CrossFit

2 x 3 @ 105 lbs

3

Tracy
May

8:30AM CrossFit

2 x 3 @ 115 lbs

3

Brooke
Silverthorn

8:30AM CrossFit

1 x 3 @ 110 lbs

3

Christen
Wise

8:30AM CrossFit

1 x 3 @ 105 lbs

3

jesseca
jackson

8:30AM CrossFit

1 x 3 @ 105 lbs

3

Jacqui
Morrow

8:30AM CrossFit

1 x 3 @ 95 lbs

4X3@ 85

3

Merri
Padilla

8:30AM CrossFit

1 x 2 @ 85 lbs