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Components

Bench Press

Metcon

Settings

Workout

08/31/2021

A:

200m run
3 sets
5 inchworms + Push up
20 line hops
5 scap pull ups

B: Bench Press (5 sets of 5 starting at 70% )

Start your first set at 70%, add 2% each round ending your last set at 80%

C: Metcon (No Measure)

3 sets
10 Barbell Z Press
10 Strict Pull-Ups
:30 Double KB Overhead Hold
20 banded face pulls
rest as needed

D: Metcon (Time)

All Athletes
10-8-6-4-2
Wall Walk
20-18-16-14-12
Dumbell Thruster 50/35

15:00 cap

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

Whiteboard:

Tuesday, August 31, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 5 @ 255 lbs

205-225-231-245-255

2

Tyler
Parker

5:00 AM CrossFit

5 x 5 @ 230 lbs

205/225/230/240/245

3

Janson
Moore

5:00 PM CrossFit

5 x 5 @ 225 lbs

185-195-205-215-225

4

Brady
Killion

11:30 AM CrossFit

5 x 5 @ 221 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

5 x 5 @ 220 lbs

6

Mark
Miller

6:00 AM CrossFit

5 x 5 @ 205 lbs

185/190/195/200/205

7

Jason
Deloney

7:00am CrossFit

5 x 5 @ 185 lbs

started @135

7

JD
Mason

6:00 PM CrossFit

5 x 5 @ 185 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

5 x 5 @ 185 lbs

8

Chris
Beavers

7:00am CrossFit

5 x 5 @ 175 lbs

8

Dustin
Dowell

11:30 AM CrossFit

5 x 5 @ 175 lbs

5 x 155 5 x 160 5 x 165 5 x 170 5 x 175

8

Joel
Mason

6:00 AM CrossFit

5 x 5 @ 175 lbs

2@170 3@175

8

Robert
Pullen

11:30 AM CrossFit

5 x 5 @ 175 lbs

9

Ben
Hanback

11:30 AM CrossFit

5 x 5 @ 170 lbs

9

Justin
Schot

11:30 AM CrossFit

5 x 5 @ 170 lbs

10

Chris
Williams

5:00 PM CrossFit

5 x 5 @ 165 lbs

Started at 135

10

Voncha
Reddy

5:00 AM CrossFit

5 x 5 @ 165 lbs

135-135-155-155-165

11

Luke
Wylie

11:30 AM CrossFit

1 x 5 @ 165 lbs

11

_Stuart
Chandler

6:00 PM CrossFit

1 x 4 @ 215 lbs

5@175,5@185,5@195,5@205,4@215,2@225

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

5 x 5 @ 115 lbs

2

Morgan
Webb

5:00 AM CrossFit

5 x 5 @ 80 lbs

80, 85, 90, 95, 100

2

Taylor Marie
Reid

4:00 PM CrossFit

5 x 5 @ 80 lbs

3

Catherine
Yancy

5:00 PM CrossFit

5 x 5 @ 75 lbs

3

Tori
Lyczkowski

6:00 AM CrossFit

5 x 5 @ 75 lbs

4

Tori
Tesmer

5:00 AM CrossFit

5 x 5 @ 70 lbs

5

Amy
Rahn

4:00 PM CrossFit

1 x 5 @ 105 lbs

5

Camille
Cline

11:30 AM CrossFit

1 x 5 @ 100 lbs

85, 90, 95, 100, 1x4 @ 105

5

Flor
Jalikis

5:00 AM CrossFit

1 x 5 @ 115 lbs

85, 90, 95, 105, 115

5

Laura Lynn
Williams

11:30 AM CrossFit

1 x 5 @ 115 lbs

95, 100, 105, 110, 115

5

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 5 @ 85 lbs

65,70,75,80,85

5

Private

6:00 PM CrossFit

1 x 3 @ 75 lbs