Friday Max Effort Bench

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

~ 40 seconds of jump rope … singles

~ 3x Dead Hang Pull ups

~ 3x Bench Press

Roll Out /Mobility

Burgener Warm-up

.

STRENGTH

@15 /20:00

Bench Press

05:00 … Continue to work up in weight

15:00 … 3 or 4 sets x 3 reps each … Set a new PR.

Bench Press (3 rep max)

WORK

@35 /10:00

Bridged Floor Press, Kb/Db

~ 3 rounds for volume (# x reps)

~ 1:00 Work & 90 seconds Rest

Metcon (3 Rounds for weight)

Bridged Floor Press for Volume

# x reps

MET~CON

@50 /8:00

10 GHD Sit-ups

20 Hand Release Push-ups

Metcon (AMRAP – Reps)

GHD Sit-ups & Push-ups

Leave a Reply

Your email address will not be published. Required fields are marked *