190111

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.
Five rounds for time of:
200 Meter Run (or 15/10 Calories of Assault Bike )
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

CrossFit (Fitness)
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Five rounds for time of:
200 Meter Run (or 15/10 Calories of Assault Bike )
20 Alternating Single-Arm Dumbbell Snatches