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Bench Press
Bench Press (3×5 5×10) 3×5 (Heavy;Across) 5×10 (Modreate:Across) *Maintain unbroken rounds but near failure each set. **Form should remain a conscious effort. Metcon (No Measure) Deficit Push-ups Ring Rows 4×6-12 Skull crusher Reverse barbell curl 3×10
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Warm-up 3 Progressive Rounds 100m Run x10 Thrusters x10 Push-Press x10 Floor Press 45/35 100m Run x10 Thrusters x10 Push Press x10 Floor Press 95/65 100m Run x10 Thrusters x10 Push-press x10 Bench Press Metcon Weight Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m...
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Bench Press (5×6+12) *drop-set Metcon (No Measure) Ring Push-up 5×8-12 Straight arm Pull-down 5×15 Skull Crushers 3×20 Barbell Curls 3×20
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Warm-up Min 0-10 High Skips 45 sec Side shuffle with arm swing 45 sec walking High Kicks 45 sec 90/90 Wall Slides x10 Superman Flutter x1 min Sot Press x10 Min 10-25 Overhead Squat Prep: 1/4 1/2 Full Clean Prep Pull-under Hang Clean Clean Bench Prep Puase on chest x5 Normal pace x5 Min 25-30...
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15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...
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Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...
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Metcon (3 Rounds for reps) Amrap 5 max reps Bench Press @3/4 BW Match that Number in Push-ups Burpees x10 Rest 5 min Repeat x3
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Metcon (No Measure) Db Bench (drop set) 5×4-8 Lat pull-down 4×6 Banded bent over row (off rig) 4×6 Metcon (Time) Dubs x200 Thrusters x60 75/55 Ghd sit-ups/Sit-ups x45 Thrusters x30 75/55
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Bench Press (1-1-1-1-1) 10 min to build to your first set. Metcon (AMRAP – Reps) 45:15 x24 Assault Bike (Cals) DB Cleans Burpees You will complete 8 total Circuits of this Triplete.
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Bench Press (5-5-5-5-5) Metcon (Time) 50-40-30-20-10 Dubs 15-15-15-15-15 Toes to Bar
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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