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Bench Press

Metcon

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Workout

9.26.19

Warm Up
15 Push ups
200m Row
15 Push ups
200m Jog
15 Push ups

Bench Press (Every 2 min x 6, 3 Reps)

Bench Press

Start at 80% and Build to a heavy 3 reps over the 6 sets

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
12 Power Snatch
6 Box Jumps Overs
12 Front Rack Lunges per leg

Coach Tip* Moderate weight on the barbell for this grind workout. This workout seems easy but will be challenging on your legs. Be mindful of your weight choice as there are a lot of lunges in this one.

Cool Down
Barbell mash or foam roll your legs

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

Whiteboard:

Thursday, September 26, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

1 x 3 @ 265 lbs

5x3 @ 250

2

Dylan
Placher

5:30 pm CrossFit

6 x 3 @ 225 lbs

3

Joe
Guyette

11:45 AM CrossFit

1 x 3 @ 215 lbs

4

Eric
Resman

6:00 am CrossFit

1 x 3 @ 205 lbs

5

Costa
Poulias

8:00 am CrossFit

1 x 3 @ 165 lbs

155, 155, 155, 165, 165, 165

5

Kevin
Potter

11:45 AM CrossFit

1 x 3 @ 165 lbs

6

Bryan
Lopez

6:30 pm CrossFit

1 x 3 @ 155 lbs

6

Kevin
Ortega

6:30 pm CrossFit

1 x 3 @ 155 lbs

6

Manny
Tianga

8:00 am CrossFit

1 x 3 @ 155 lbs

7

Myson
Craft

5:30 pm CrossFit

1 x 2 @ 225 lbs

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

1 x 3 @ 115 lbs

2@115, 2@110, 2@105

2

Jean
Schumacher

6:00 am CrossFit

1 x 3 @ 105 lbs

95x2, 100x2, 105x2

3

Judy
DaRocha

6:00 am CrossFit

1 x 3 @ 95 lbs

(1) 105

3

Katie
Cook

6:00 am CrossFit

1 x 3 @ 95 lbs

4

Alexandra
Wolter

6:00 am CrossFit

1 x 3 @ 75 lbs

4

Ann
Placher

5:30 pm CrossFit

1 x 3 @ 75 lbs

4

Brittany
Wolter

6:00 am CrossFit

1 x 3 @ 75 lbs

4

Jessica
Wise

11:45 AM CrossFit

1 x 3 @ 75 lbs

4

Savannah
Kushner

5:30 pm CrossFit

1 x 3 @ 75 lbs

5

Ana
Soundara

6:00 am CrossFit

1 x 3 @ 70 lbs