CrossFit:
25min. running clock…
5 Bench Press (Heavy as possible)
immediately into;
300m Row (Hard as possible)
Rest 90sec.*After 3 Rounds start doing 3 reps
*After 5 Rounds start doing 1 rep (95%+ attempts)
*Get as many rounds as you can. Should get between 6-8 rounds
5 Bench Press (Heavy as possible)
immediately into;
300m Row (Hard as possible)
Rest 90sec.*After 3 Rounds start doing 3 reps
*After 5 Rounds start doing 1 rep (95%+ attempts)
*Get as many rounds as you can. Should get between 6-8 rounds
Score is heaviest bench. ALSO, put your slowest row in the comments. Try and stay within 5sec. of all rows if you can.
B.) Spend the next 10-15min. doing this little bodybuilding circuit:
3 Working Sets:
Max Rep DB Incline Bench Press
immediately into;
8-10 DB Bent Over Rows
Rest 90sec. Between Sets
*(2-3 sec. eccentrics on all reps)
For the incline, use a stack of 45lb plates. Perfect angle is about 30 degrees. Looking for about 10-15 reps on the DB bench press so pick something appropriate. 50/25s are prob good for most and 70/45s for your strong peeps. On the rows go as heavy as possible also.
C.) (Optional) That’s a lot of time but if you’re still looking for a little more today then grab a buddy and do some weighted partner planks or a farmer carry.
Sweat:
0-6min.
1 Round:
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups6-12min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders
25 Barbell Thrusters 45/35lb
15 Pull-Ups6-12min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders
12-18min.
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups
18-24min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders
24-30min.
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups
Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.
If you want to beef it up a little, you can add weight to the thruster on the 2nd and 3rd rounds.