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Bench Press

Metcon

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Workout

19July2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility:
1) Band Pull
2) Banded Bully
3) Pigeon

Strength & Skill

Bench Press (6 Sets of 3 Reps)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:

9 Back Squats (135/95)
6 Lateral, Bar Over Burpees
3 Muscle-Ups

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

Whiteboard:

Tuesday, July 19, 2016

Clients:

Clients

1

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 255 lbs

2

Jeff
Farris

7:00 PM CrossFit

1 x 3 @ 245 lbs

3

Grant
Burdeau

12:00 PM CrossFit

3 x 3 @ 235 lbs

3

Kent
Higginbotham

6:00 AM CrossFit

1 x 3 @ 235 lbs

4

Micheal
Young

5:00 PM CrossFit

6 x 3 @ 225 lbs

EMOM

5

Anthony
Hodges

5:00 PM CrossFit

6 x 3 @ 185 lbs

5

Aaron
Emerson

12:00 PM CrossFit

5 x 3 @ 185 lbs

5

Kyle
Hardy

12:00 PM CrossFit

4 x 3 @ 185 lbs

5

Gary
Hilligoss

9:30 AM CrossFit

1 x 3 @ 185 lbs

6

Tony
Suzda

6:00 PM CrossFit

2 x 3 @ 175 lbs

7

Dale
Hollenbeck

7:00 PM CrossFit

5 x 3 @ 165 lbs

8

Ninette
Campbell

4:00 PM CrossFit

1 x 3 @ 120 lbs

9

Shannon
Thomas

6:00 AM CrossFit

1 x 1 @ 115 lbs

10

Elise
Hodges

5:00 PM CrossFit

1 x 1 @ 105 lbs

11

Becca
Braman

6:00 AM CrossFit

1 x 1 @ 95 lbs

1RM 95#

12

Laura
Priaulx

4:00 PM CrossFit

1 x 1 @ 90 lbs

13

Jonelle
Harris

9:30 AM CrossFit

6 x 3 @ 85 lbs

13

Carolyn
Johnson

6:00 AM CrossFit

2 x 3 @ 85 lbs

13

Elizabeth
Burke

6:00 AM CrossFit

2 x 3 @ 85 lbs

14

Linda
Boman

12:00 PM CrossFit

2 x 3 @ 65 lbs

15

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 55 lbs