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Bench Press

Metcon

Metcon

Settings

Workout

CF - 7/13/21

A:

2 sets
5 inch worms
10 Shoulder taps (each arm)
5 Handstand Push Ups
5 Strict Pullups

B: Bench Press (5x3 @ 74-78%; rest :90)

C: Metcon (AMRAP - Reps)

Gymnastic Skill

EMOM x 8
odd- 7-16 Pull-Up or C2B
even- 7-16 HSPU

Athletes Choice of movement
Look improve on last week. Reps or movement.

D: Metcon (AMRAP - Rounds and Reps)

AMRAP12
10 Box. Jump overs 24/20
2 Rope Climbs
200m run

E: Metcon (No Measure)

Accessory / Core

accumulate
60 banded face pulls
40 db skull crusher
2:00 straight arm plank

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

Whiteboard:

Tuesday, July 13, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 245 lbs

1

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 245 lbs

2

Brock
Warner

7:00am CrossFit

5 x 3 @ 225 lbs

2

Bryant
Hahnfeldt

5:00 PM CrossFit

5 x 3 @ 225 lbs

2

Chris
Weber

4:00 PM CrossFit

5 x 3 @ 225 lbs

2

JD
Mason

5:00 PM CrossFit

5 x 3 @ 225 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

5 x 3 @ 225 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

5 x 3 @ 215 lbs

4

Sean
Smith

5:00 AM CrossFit

5 x 3 @ 205 lbs

5

Joel
Mason

5:00 AM CrossFit

5 x 3 @ 195 lbs

6

Chad
Oakley

5:00 PM CrossFit

5 x 3 @ 185 lbs

6

David
Kan

6:00 PM CrossFit

5 x 3 @ 185 lbs

6

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 185 lbs

7

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 175 lbs

7

Steven
Murry

4:00 PM CrossFit

5 x 3 @ 175 lbs

8

Voncha
Reddy

6:00 AM CrossFit

5 x 3 @ 165 lbs

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

5 x 3 @ 115 lbs

1

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 115 lbs

2

Amy
Rahn

5:00 PM CrossFit

5 x 3 @ 110 lbs

3

Jordan
Wylie

6:00 PM CrossFit

5 x 3 @ 100 lbs

4

Jessica
Dodd

4:00 PM CrossFit

5 x 3 @ 95 lbs

5

Morgan
Webb

6:00 AM CrossFit

5 x 3 @ 85 lbs

3@85, 2@90

5

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 85 lbs

5

Taylor Marie
Reid

6:00 PM CrossFit

5 x 3 @ 85 lbs

6

Jean
Broadhurst

7:00am CrossFit

5 x 3 @ 75 lbs

6

Sage
West

11:30 AM CrossFit

5 x 3 @ 75 lbs

6

Tori
Lyczkowski

6:00 AM CrossFit

5 x 3 @ 75 lbs

7

Private

7:00am CrossFit

5 x 3 @ 65 lbs

7

Private

6:00 PM CrossFit

5 x 3 @ 65 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 3 @ 65 lbs

7

Tiffiny
Oakley

6:00 PM CrossFit

5 x 3 @ 65 lbs