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Bench Press

Metcon

Settings

Workout

10.9.19

Warm Up
400m Row
20 Push ups
20 Scorpions

Bench Press (1 Rep Max or 4x6 @ 75%)

Bench Press

Take 20 minutes and Build to a heavy 1 Rep Max or 4 sets of 6 reps at 75%

Metcon (Time)

3RFT(20min CAP)
400m Run or 500m Row
18 Thrusters
18 Toes 2 Bar
18 HSPU or DB Shoulder Press

Coach Tip* 20 minute cap so this is definitely a Grind workout. Find a moderate weight for your barbell and be as efficient as possible in the gymnastics. if you are doing DB Press your weight should be moderate and you should need to break them up in 2 sets

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, October 09, 2019

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

1 x 1 @ 300 lbs

2

Jeff
Freedman

4:30 pm CrossFit

1 x 1 @ 275 lbs

Failed at 295

3

Ryan
Bellamy

4:30 pm CrossFit

1 x 1 @ 265 lbs

4

Bobby
Fuentes

8:00 am CrossFit

2 x 6 @ 225 lbs

5

Costa
Poulias

8:00 am CrossFit

1 x 1 @ 195 lbs

6

Ken
Saksa

6:30 pm CrossFit

4 x 6 @ 175 lbs

7

Kevin
Potter

11:45 AM CrossFit

2 x 6 @ 155 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

1 x 1 @ 130 lbs

2

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 125 lbs

3

Judy
DaRocha

6:00 am CrossFit

1 x 1 @ 115 lbs

4

Denise
Savinsky

4:30 pm CrossFit

1 x 1 @ 110 lbs

5

Laura
Paradiso

6:00 am CrossFit

1 x 1 @ 85 lbs

5

Melissa
Sereda

5:30 pm CrossFit

1 x 1 @ 85 lbs

6

Jessica
Wise

11:45 AM CrossFit

4 x 6 @ 70 lbs

7

Nancy
Finch

8:00 am CrossFit

4 x 6 @ 55 lbs

Round 6 did 60#

8

Alexis
Alvarez

6:00 am CrossFit

4 x 6 @ 50 lbs

9

Leanne
Flama

5:30 pm CrossFit

4 x 6 @ 45 lbs