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Bench Press

Metcon

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Workout

Monday

Warm-up

2X
:30 Lat stretch(against wall)
20 Hollow bicycle

Metcon (No Measure)

4X :15 of each
Pushups
Beast crawl
Air squats
Jumping jacks

Weightlifting

Metcon (No Measure)

EMOM 12:
1) 5 Bench press
2) 4-6(each leg) Weighted Bulgarian split squats

Bench Press (6X5)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
50/35 Cal row or Bike
20 Pullups
40 Back squats 115/80
20 Pullups
30 Front squats 115/80
20 Pullups
20 OHS 115/80

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

Whiteboard:

Monday, November 12, 2018

Male Clients

1

Dusty
Schmidt

12:00PM Open gym

6 x 5 @ 225 lbs

1

Eric
Priaulx

12:00PM Open gym

6 x 5 @ 225 lbs

1

Stephen
LeBouef

6:00PM CrossFit

6 x 5 @ 225 lbs

1

Will
Douglas

12:00PM Open gym

1 x 5 @ 225 lbs

2

Grant
Beavers

12:00PM Open gym

4 x 5 @ 205 lbs

3

jacob
popek

5:00PM CrossFit

5 x 5 @ 195 lbs

4

Dan
Cayce

12:00PM Open gym

2 x 5 @ 185 lbs

4

Jared
Van Anne

12:00PM Open gym

1 x 5 @ 185 lbs

5

Shane
Spearman

8:00AM CrossFit

2 x 5 @ 175 lbs

5

mohammed
alghofaily

6:00PM CrossFit

1 x 5 @ 175 lbs

6

William
Benline

8:00AM CrossFit

4 x 5 @ 155 lbs

6

Brian
Justusson

6:00PM CrossFit

1 x 5 @ 155 lbs

7

nathan
forshaw

5:00PM CrossFit

6 x 5 @ 135 lbs

7

Philip
Weinstein

6:00AM CrossFit

5 x 5 @ 135 lbs

8

Brandon
Reid

5:00PM CrossFit

6 x 5 @ 95 lbs

9

Chakradhar
vadde

5:00AM CrossFit

6 x 5 @ 65 lbs

10

Anthony
Hodges

6:00AM CrossFit

6 x 5 @ 45 lbs

Female Clients

1

Antoinette
Williams

12:00PM Open gym

3 x 5 @ 135 lbs

1

Kristina
Stapleton

12:00PM Open gym

2 x 5 @ 135 lbs

2

Stacy
Swiney

4:00PM Open gym

1 x 5 @ 100 lbs

25# bulgarian split squats

3

Joanna
Beatrice

8:00AM CrossFit

3 x 5 @ 65 lbs

4

Becky
Weinstein

6:00AM CrossFit

6 x 5 @ 60 lbs

15# Bulgarian Split Squat