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Components
Bench Press
Metcon
Settings
Location
(All)
Gym
Newnan High School
Program
CrossFit
Endurance
FITT Kids
Open Gym
Date
Workout
Wednesday - Gym
Class
(All)
6:00 AM
8:30 AM
9:30 AM
Masters Crossfit
4:30pm
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
Wednesday
Warm-up: 8 min cap
10 Iron cross/RO2VS
10 Scorpions
10 Down dog to lizard pose
10 Push-ups
20 Band pull-aparts
Bench Press (5x5 @ 70-75% 1RM)
Bench Press
Take 20 minutes to build up to and perform 5 sets of 5 reps at a weight between 70-75% of your 1RM
Metcon (Time)
For time: 25 min cap
5 Rounds
12/9 Cal
10 Push-up
10 DB Box step-over (40/25)(20" for all)
10 KB swings (53/35)
7 Pull-ups
Rx+:
50/35# DB
70/53# KB
5 Bar muscle ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 02, 2020
Male Clients
1
Sammy
Harrill
6:00 AM
5 x 5 @ 195 lbs
2
Brian
Ingraham
6:00 AM
5 x 5 @ 185 lbs
2
Eric
Johnston
6:30 PM
5 x 5 @ 185 lbs
3
Tim
Watters
5:30 PM
1 x 5 @ 175 lbs
Female Clients
1
Private
8:30 AM
5 x 5 @ 108 lbs
2
Kourtney
Turner
5:30 PM
5 x 5 @ 105 lbs
3
Zelda
Hines
5:30 PM
5 x 5 @ 100 lbs
4
Stephanie
Andrew
8:30 AM
5 x 5 @ 85 lbs
5
Laurie
Gordon
6:00 AM
5 x 5 @ 75 lbs
1 set @80
5
Lisa
Ingraham
6:00 AM
5 x 5 @ 75 lbs
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