12/04/2018
CrossFit XD – CrossFit
Bench Press
Take 15 minutes to complete the following:
-Complete 5 reps
-Add 10lbs per set for 5 sets
-All sets completed CONSECUTIVELY. Have Partners change weights. You will not leave bench until all your sets are completed.
**Choose a starting weight that you can successfully complete first 5 sets, adding the 10lbs per set.
-Then work your way back DOWN to your starting weight, decreasing by 10lbs per set.
-Total of 10 sets
*ALL sets will be completed CONSECUTIVELY. Have your partners switch out your weight. You will complete all your sets before coming off the bench.
-After you have completed all sets, complete your MAX set unbroken pushups
**NO REST between sets, or between last bench set and pushups!
-Total of 10 sets
**SCORE is MAX number of pushups**
*If you work in groups of 3 it will go fast. Have a person on each side of the barbell and as soon as you finish the set of 5 they will change the weight for you and you will finish all sets consecutively.
Metcon (AMRAP – Reps)
9 minute AMRAP
3 devils press 50/35
6 HSPU
9 DB hang power cleans 50/35
*Complete as many reps as possible in 9 minutes.
*Should be a sprint
*Score is for total reps
*18 reps per round
http://youtube.com/watch?feature=ios_messages_extension&v=PpexZbPjhI4
Trackback from your site.