11th April 2019
WOD WOD, April 12, 2019
Club Chamber
Warm-up
A) Bench Press Prep 101
Bench Press (Weight)
Strength – Bench Press
Every 3MOM x 5 Sets :
3 x Bench Press
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 80-90 %( Guide )
*After each set : 10 x Feet elevated Ring rows
Metcon (AMRAP – Rounds and Reps)
Crossfit – AMRAP in 14 Minutes
21 x Box Jumps 24/20"
15 x DB Push Press 22.5/15kg
9 x Burpee C2B Pull Ups
OPTIONS :
Box Jump : Step up
PP : Reduce load / KB
BPU : Chin over bar / knee tuck
COOL DOWN
Team walk 400m
