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Bench Press
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 3.15.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (3/6)
Workout
The Cell Gym 3.15.19
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Strength
Bench Press (5@65%, 4@75% 3x)
Bench Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 15, 2019
Male Clients
1
Austin
Sunderland
8:30 AM WOD (Daycare)
92 Reps
5:39 finished first 3 rds
2
Tim
Trendler
Friday Evening WOD
66 Reps
6:30
3
Greg
Gosper
5:30 AM WOD
3 Reps
round 2 only 1-1/2
Female Clients
1
Lexi
Moore
8:30 AM WOD (Daycare)
69 Reps
2
Kim
Riggs
8:30 AM WOD (Daycare)
67 Reps
3
Private
Friday Evening WOD
66 Reps
3
Nikki
Slaugh
Friday Evening WOD
66 Reps
7:03
4
Sefra
Wilson
Friday Evening WOD
72 Reps
5
Stephanie
Nix
Friday Evening WOD
66 Reps
8:58 rx weight step overs
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