Monday Max Effort Bench x1


CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 Rounds:

~ 3 Bench Press … Increasing # each set

~ 5 Ring Rows … Plank position … No hip drive … Be under control

~ 10 WallBalls

Mobility & Burgener Warm-up

.

STRENGTH

@15:00 /15:00

~ 5:00 … Continue to “Grease the Groove”

~ 10:00 … 3 sets x 1 rep each … 3:00 rest between sets

* Perform 15 banded leg curls between all of you sets

Bench Press (1×1)

WORK

@35:00 /10:00

3 sets of max rep floor press … kb’s or db’s … minimum of 2:00 rest between sets

* Score is the total number of reps x # … May change # each set

Metcon (Weight)

Db /Kb Floor Press

Volume = Reps x Weight

MET~CON

@50:00 /10:00

AMRAP 10

~ 5 Dead Hang Pull-ups

~ 10 Ring Dips

~ 30 Dubs (Rx) /30 Singles

Metcon (AMRAP – Rounds and Reps)

Dips, Pull-ups & Dubs

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