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Dumbbell Bench Press

Weighted Pull-ups

Metcon

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Workout

DB Bench/Pull-up | WOD 8/13/19

A1: Dumbbell Bench Press (3 x 15-20 reps @20X0 tempo)

DB Bench Press

A2: Weighted Pull-ups (3 x 6-8 reps @20X1 tempo)

The Strict Pull-up

Use bands as necessary to complete 6-8 reps.

Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 minutes:

3-6-9-12-15-18...
Chest to Bar Pull-ups
DB Push Press
Box Jumps, 24/20"

Pick a moderate load for the DB Push Press that will allow you to move through most sets unbroken.

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

Whiteboard:

Tuesday, August 13, 2019

Male Clients

1

Brad
Puffenbarger

CrossFit: 12:00 PM

3 x 15 @ 55 lbs

1

Jess
Achenbach

CrossFit: 12:00 PM

3 x 15 @ 55 lbs

1

Michael
Racky

CrossFit: 4:45 PM

3 x 15 @ 55 lbs

1

ryan
martin

CrossFit: 4:45 PM

3 x 15 @ 55 lbs

2

Andrew
Ullom

CrossFit: 6:45 PM

3 x 15 @ 50 lbs

2

Andy
Page

CrossFit: 6:00 AM

3 x 15 @ 50 lbs

2

Bryan
Duffy

CrossFit: 6:00 AM

3 x 15 @ 50 lbs

2

Chris
Obenshain

CrossFit: 4:45 PM

3 x 15 @ 50 lbs

2

Daniel
Nolan

CrossFit: 5:45 PM

3 x 15 @ 50 lbs

2

Frank
Wisnieski

CrossFit: 4:45 PM

3 x 15 @ 50 lbs

2

Jhony
Habbouche

CrossFit: 4:45 PM

3 x 15 @ 50 lbs

2

Landon
Perdue

CrossFit: 4:45 PM

3 x 15 @ 50 lbs

3

Brian
Foster-Pegg

CrossFit: 6:00 AM

3 x 15 @ 45 lbs

3

Daniel
Nappier

CrossFit: 8:00 AM

3 x 15 @ 45 lbs

3

Eric
Charles

CrossFit: 6:45 PM

3 x 15 @ 45 lbs

3

Tim “Tito”
Cordoba

CrossFit: 8:00 AM

3 x 15 @ 45 lbs

4

Andy
McGinty

CrossFit: 8:00 AM

3 x 15 @ 40 lbs

5

Private

CrossFit: 6:00 AM

3 x 15 @ 35 lbs

5

Justin
Cormier

CrossFit: 6:00 AM

3 x 15 @ 35 lbs

5

Keenan
France

CrossFit: 5:45 PM

3 x 15 @ 35 lbs

5

Matt
McNair

CrossFit: 5:45 PM

3 x 15 @ 35 lbs

5

Tommy
Terrell

CrossFit: 12:00 PM

3 x 15 @ 35 lbs

6

Kyle
O'Donnell

CrossFit: 6:00 AM

3 x 15 @ 25 lbs

7

Private

CrossFit: 5:45 PM

2 x 15 @ 50 lbs

Female Clients

1

Lauren
Lieske

CrossFit: 6:45 PM

3 x 18 @ 25 lbs

1

Marissa
Mitrovic

CrossFit: 8:00 AM

3 x 15 @ 25 lbs

1

Nicole
Huebner

CrossFit: 6:00 AM

3 x 15 @ 25 lbs

1

Stephanie
Carra

CrossFit: 8:00 AM

3 x 15 @ 25 lbs

1

Taylor
Craig

CrossFit: 4:45 PM

3 x 15 @ 25 lbs

2

Meg
Perdue

CrossFit: 4:45 PM

3 x 15 @ 20 lbs

2

Pam
Finney

CrossFit: 12:00 PM

3 x 15 @ 20 lbs

3

Hannah
Helm

CrossFit: 4:45 PM

3 x 15 @ 15 lbs

3

Katherine
Prince

CrossFit: 8:00 AM

3 x 15 @ 15 lbs

3

Lanna
Elmore

CrossFit: 4:45 PM

3 x 15 @ 15 lbs

3

Ravenna
Barber

CrossFit: 5:45 PM

3 x 15 @ 15 lbs

4

Carley
Fisher

CrossFit: 4:45 PM

3 x 15 @ 12 lbs

4

Maya
Collins

CrossFit: 5:45 PM

3 x 15 @ 12 lbs

5

Anusha
Tummala

CrossFit: 4:45 PM

3 x 15 @ 8 lbs

6

Hannah
Gleiter

CrossFit: 6:00 AM

2 x 15 @ 30 lbs