Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Push-ups

20 Band pull-aparts

1:00 Banded pec stretch*

20 Knee to elbows

10 Barbell upright rows

10 Barbell bench press

Banded pec stretch:

https://www.youtube.com/watch?v=BtZs1GgX8tc

Bench Press (5×5)

20 min cap

This is week 9 of our 5×5 bench press. Every week we will add 5-10lbs to our previous week’s weight.

Increase by 5 or 10lbs if:

If 1RM > 150lbs: Add 5-10 lbs

If 1RM< 150lbs: Add 5 lbs Take 20 minutes to warm up to your new weight and perform 5 sets of 5 reps at that weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

6 Alt DB hang cleans (40/25)

8 Pull-ups

10 Push-ups

3 min rest

Rx+: 50/35

Fire breather: 60/45

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 T2B

6 Ring dips

2 Rope climbs

Scaled: Bench dips