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Components
Bench Press
Metcon
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF6/29/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
CF6/29/22
Bench Press
Full Week Programming
This week is a "deload" week. Our primary focus is to allow the nervous system to relax from the heavy single reps and get ready for one more round starting next week.
The strength all week will be of higher reps and have a cardio component to each set. These should have the feel of a moderate paced workout.
Let’s have some fun with these and give it your all on the short "finisher" style metcons :)
Monday: Back Rack Lunges
Tuesday: Clean & Jerk
Wednesday: Bench Press
Thursday: Deadlift & Front Squat
Friday: Snatch
Metcon (AMRAP - Reps)
0-4min
400m Run or 500/400m Row
10 Bench Press @50%
Max Strict Pull-ups
4-5min
Rest
5-9min
400m Run
10 Bench Press @55%
Max Strict Pull-ups
9-10min
Rest
10-14min
400m Run
10 Bench Press @60%
Max Strict Pull-ups
14-15min
Rest
15-19min
400m Run
10 Bench Press @65%
Max Strict Pull-ups
DO NOT INCREASE BENCH IF NOT UNBROKEN, THAT BEING SAID STAY TO THE PERCENTAGES. DELOAD WEEK!!
Metcon (Time)
50 Burpees to overhead bar
SPRINT!! :)
make sure the bar requires a small jump not just standing up :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 29, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
1 x 10 @ 185 lbs
2
Jacob
Bitran
CrossFit: 7:30 AM
1 x 10 @ 175 lbs
3
Nathan
Zimnik
CrossFit: 4:00 PM
1 x 10 @ 165 lbs
4, 3, 3
3
Orlando
DeCastroverde
CrossFit: 5:30 PM
1 x 10 @ 165 lbs
3
Roussos
Koliakoudakis
CrossFit: 5:30 PM
1 x 10 @ 165 lbs
4
joseph
tepe
CrossFit: 7:30 AM
1 x 10 @ 145 lbs
5
Warren
Schwikert
CrossFit: 12:00 PM
1 x 10 @ 135 lbs
6
Grant
Norris-Jones
CrossFit: 7:30 AM
1 x 10 @ 125 lbs
7
My
Do
CrossFit: 12:00 PM
1 x 10 @ 115 lbs
Female Clients
1
Kandice
Ruckle
CrossFit: 6:00 AM
1 x 10 @ 115 lbs
2
Alexandria
H
CrossFit: 9:00 AM
1 x 10 @ 105 lbs
3
Julia
Gongora
CrossFit: 7:00 PM
1 x 10 @ 100 lbs
4
Monica
Robinson
CrossFit: 12:00 PM
2 x 10 @ 95 lbs
5
Stephanie
Sawicki
CrossFit: 7:30 AM
1 x 10 @ 90 lbs
36 strict pull-ups
6
Meghan
Distelrath
CrossFit: 9:00 AM
1 x 10 @ 85 lbs
7
Devora
Langley
CrossFit: 9:00 AM
1 x 10 @ 75 lbs
8
Carissa
Piazza
CrossFit: 12:00 PM
1 x 10 @ 65 lbs
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