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DB Decline Bench Press

1 Arm Supported Row - ...

Metcon

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Workout

Tuesday

- Strength: Repeated Effort Method - 5 challenging work sets done as a push-pull superset - quality over heavy loading. - Conditioning: Aerobic Power - Goal: sustain 65-70% effort for the entire 15 minutes - this means you will likely need to go slower than you think. T2B should be done in 2-3 sets for the entire piece.

Strength/Skill

B1: DB Decline Bench Press (2/5 x 10. Rest 30s )

Prop a bench on something 4'' tall. Head facing down. Bench some dumbbells

- 2 warm-up sets + 5 "work sets" with a challenging load
https://www.youtube.com/watch?v=SCdhI-WY3_k

B2: 1 Arm Supported Row - KB or DB (2/5 x 10)

Symmetrical stance. Non-working arm in support.
https://www.youtube.com/watch?v=Bzz5buh6uKg

Pronated today - thumb towards chest. 2 Warm up sets then 5 challenging sets. rest 30 sec

Conditioning

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Calorie Row
15 T2B
15 DB Push Press (50, 35)

L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (30, 20) (Abmat Sit-ups)

Extra Credit

D: Metcon (No Measure)

AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

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

Whiteboard:

Tuesday, October 15, 2019

Male Clients

1

Joel
Brown

1:00PM CrossFit Group Cla...

5 x 10 @ 205 lbs

barbell

2

Tevis
Blom

1:00PM CrossFit Group Cla...

5 x 10 @ 135 lbs

Barbell

3

Bradley
Farrell

6:00PM CrossFit Group Cla...

5 x 10 @ 60 lbs

3

Ryan
Fox

5:00PM CrossFit Group Cla...

5 x 10 @ 60 lbs

3

Greg
Barber

6:00 CrossFit Group Clase...

1 x 10 @ 60 lbs

3

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 10 @ 60 lbs

4

Adam
Zazzali

6:00 CrossFit Group Clase...

5 x 10 @ 50 lbs

1x10 60lb

4

Daniel
McClanahan

6:00PM CrossFit Group Cla...

5 x 10 @ 50 lbs

4

Daniel
Scullion

6:00 CrossFit Group Clase...

5 x 10 @ 50 lbs

4

Jason
Wade

6:00 CrossFit Group Clase...

5 x 10 @ 50 lbs

4

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 10 @ 50 lbs

35, 40, 45, 50, 50

4

Charlie
Williams

6:00PM CrossFit Group Cla...

1 x 10 @ 50 lbs

4

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 10 @ 50 lbs

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 10 @ 50 lbs

4

Kevin
English

1:00PM CrossFit Group Cla...

1 x 10 @ 50 lbs

4

Rob
Winkler

1:00PM CrossFit Group Cla...

1 x 10 @ 50 lbs

5

Dan
Lee

6:00 CrossFit Group Clase...

5 x 10 @ 45 lbs

5

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 10 @ 45 lbs

6

Paul
Ragan

5:00PM CrossFit Group Cla...

5 x 10 @ 40 lbs

7

Scott
Stalls

8:45 CrossFit Group Class...

5 x 10 @ 35 lbs

7

Christian
Bolz

8:45 CrossFit Group Class...

1 x 10 @ 35 lbs

Female Clients

1

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 10 @ 45 lbs

30, 35, 40, 45, 45

2

Eryn
Davis

5:00PM CrossFit Group Cla...

5 x 10 @ 35 lbs

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

5 x 10 @ 35 lbs

2

Ali
Papi

5:00PM CrossFit Group Cla...

1 x 10 @ 35 lbs

2

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

1 x 10 @ 35 lbs

Rest at 30

3

Christine
Cadwallader

8:45 CrossFit Group Class...

5 x 10 @ 30 lbs

3

Gretchen
Steed

6:00 CrossFit Group Clase...

5 x 10 @ 30 lbs

3

Private

1:00PM CrossFit Group Cla...

4 x 10 @ 30 lbs

3

Kimberly
Grenier

6:00 CrossFit Group Clase...

1 x 10 @ 30 lbs

4

Shelby
Morge

1:00PM CrossFit Group Cla...

5 x 10 @ 25 lbs

4

Katy
Fountain

1:00PM CrossFit Group Cla...

1 x 10 @ 25 lbs

4

Susan
Westberry

1:00PM CrossFit Group Cla...

1 x 10 @ 25 lbs

5

Brooke
Scacheri

8:45 CrossFit Group Class...

5 x 10 @ 20 lbs

5

Diane
Hodapp

CrossFit: 7:00 AM

5 x 10 @ 20 lbs

5

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 10 @ 20 lbs

5

Amanda
Partin

6:00 CrossFit Group Clase...

1 x 10 @ 20 lbs

5

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 10 @ 20 lbs

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 10 @ 20 lbs

5

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 10 @ 20 lbs

5

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 10 @ 20 lbs

5

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 10 @ 20 lbs

5

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 10 @ 20 lbs

6

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 10 @ 15 lbs