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Bench Press

Metcon

Metcon

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Workout

CF - 7/20/21

A:

AMRAP 8
:30 row
5 pushups
10 each shoulder taps
:15 bar hang

B: Bench Press (4x3 @ 76-80%; rest :90)

C: Metcon (AMRAP - Reps)

EMOM 6
odd- 8-18 pull up
even- 8-18 hspu

score is total reps

D: Metcon (3 Rounds for time)

3 Rounds:
300/200m ski
2 rope climb
3 sandbag OTS (150/100/75)

rest 2:1 (partner finishes full round before next goes)

E: Metcon (No Measure)

Accessory / Strength:

Accumulate:
80 banded tricep extension
80 banded bicep curl
40 alternating leg v-ups

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

Whiteboard:

Tuesday, July 20, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

4 x 3 @ 260 lbs

1

Tyler
Parker

5:00 AM CrossFit

4 x 3 @ 260 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

4 x 3 @ 240 lbs

3

Brady
Killion

11:30 AM CrossFit

4 x 3 @ 235 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

4 x 3 @ 235 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

4 x 3 @ 225 lbs

4

Flynt
Foster

7:00am CrossFit

4 x 3 @ 225 lbs

4

JD
Mason

5:00 PM CrossFit

4 x 3 @ 225 lbs

5

Sean
Smith

5:00 AM CrossFit

4 x 3 @ 215 lbs

6

Cory
Rexford

4:00 PM CrossFit

4 x 3 @ 205 lbs

7

Chad
Oakley

5:00 PM CrossFit

4 x 3 @ 195 lbs

7

Dustin
Dowell

11:30 AM CrossFit

4 x 3 @ 195 lbs

185 185 195 195

8

Ben
Hanback

11:30 AM CrossFit

4 x 3 @ 185 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

4 x 3 @ 185 lbs

9

Justin
Schot

4:00 PM CrossFit

4 x 3 @ 175 lbs

10

Steven
Murry

4:00 PM CrossFit

4 x 3 @ 170 lbs

11

Carl
Upton

6:00 AM CrossFit

4 x 3 @ 155 lbs

12

David
Kan

6:00 PM CrossFit

2 x 3 @ 215 lbs

2 x #185; 2 x #215

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

4 x 3 @ 135 lbs

2

Flor
Jalikis

5:00 AM CrossFit

4 x 3 @ 120 lbs

3

Amy
Rahn

5:00 PM CrossFit

4 x 3 @ 110 lbs

4

Kristina
Moore

5:00 PM CrossFit

4 x 3 @ 105 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

4 x 3 @ 105 lbs

5

Stacey
Lindsley

5:00 AM CrossFit

4 x 3 @ 100 lbs

6

Camille
Cline

11:30 AM CrossFit

4 x 3 @ 95 lbs

6

Tayler
Saunders

5:00 PM CrossFit

4 x 3 @ 95 lbs

7

Brittany
Hanback

11:30 AM CrossFit

4 x 3 @ 90 lbs

8

Alaina
Hahnfeldt

6:00 PM CrossFit

4 x 3 @ 85 lbs

8

Laura
Kim

4:00 PM CrossFit

4 x 3 @ 85 lbs

8

Ryan
Elizabeth ...

6:00 AM CrossFit

4 x 3 @ 85 lbs

8

Sage
West

4:00 PM CrossFit

4 x 3 @ 85 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

4 x 3 @ 85 lbs

9

Tori
Lyczkowski

7:00am CrossFit

4 x 3 @ 75 lbs

10

Private

7:00am CrossFit

4 x 3 @ 70 lbs

11

Private

6:00 PM CrossFit

4 x 3 @ 65 lbs

11

Lindsey
Garner

6:00 AM CrossFit

4 x 3 @ 65 lbs

11

Tiffiny
Oakley

6:00 PM CrossFit

4 x 3 @ 65 lbs