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Components

Bench Press

Metcon

Settings

Workout

THURSDAY 10.04.18

Athletes can choose between Bench or Core.

WU:

500M Row
Foam Roll

1: Bench Press (4X10)

Bench Press

Build to a heavy 10. Start at 50% of 1RM

2: Metcon (No Measure)

CORE
3 Rounds:
10 V-Ups
10 Side Elbow Touches (R/L)
20 Leg Lifts

MC: Metcon (Time)

5 Rounds:
12 box jumps
12 burpees
12 lunge steps (53/35)

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

Whiteboard:

Thursday, October 04, 2018

Male Clients

1

Juan
Baltierra

6:30 PM CrossFit

4 x 10 @ 375 lbs

backsquat x5

2

Dan
Levy

6:30 PM CrossFit

4 x 10 @ 200 lbs

3

Chris
Benedict

5:30 PM CrossFit

4 x 10 @ 175 lbs

4

Ryan
McKeel

9:30 AM CrossFit

4 x 10 @ 145 lbs

115, 125, 135, 145

5

Alexander
Nguyen

6:30 PM CrossFit

4 x 10 @ 115 lbs

5

Marc
Nelson

12:00 PM CrossFit

4 x 10 @ 115 lbs

6

Philip
Bien

6:00 AM CrossFit

1 x 10 @ 135 lbs

Female Clients

1

marina
moreno

6:30 PM CrossFit

4 x 10 @ 95 lbs

2

Pilar
Perez

9:30 AM CrossFit

4 x 10 @ 70 lbs

2

Sarah
BARTLES

9:30 AM CrossFit

4 x 10 @ 70 lbs

3

Sarah
Massena

9:30 AM CrossFit

4 x 10 @ 55 lbs

4

Stephanie
Marnocha

4:30 PM CrossFit

1 x 10 @ 80 lbs

65#, 70#, 75#, 80#

4

TARYN
VAN BRENNAN

4:30 PM CrossFit

1 x 10 @ 95 lbs