2020-10-22 Fitness Option:5x3 Bench



Fitness Option:
5x3 Bench Press

Fitness Option:
AMRAP in 20mins
21 Cal Row
15 Push Ups
15 Cal Row
9 Bench Dips


Finisher:
40 seconds ON
10 seconds OFF
-1.straight body crunches
-2.Leg Lift with extension
-3.Dish tucks
-4.turtles
-5.Plank Twist

*Just one time through on each movement*


Bench Press
Max Reps:70%
Max Reps:60%
Max Reps 50%
*Rest as needed between sets*

*POST LOAD in comments*


Bench Press
Build to a Heavy Single Bench Press


Skill Piece:
5 x 3 Negative C2B Pull Ups
* At least a 3 second count lower *


Accessories:
Back Extension
10-10-10
*Add weight if needed*


AMRAP in 12min
10 Alternating DB Hang Clean + Jerk
35 Double Unders


Strict Press
2-2-2

Google CrossFit News

  • Brazil's CF games athlete Larissa Cunha,claims contaminated supplement and demands a retest, after testing positive for Ostarine (SARM's)

    Brazil's CF games athlete Larissa Cunha,claims contaminated supplement and demands a retest, after testing positive for Ostarine (SARM's)

    Read more...
  • Starting CrossFit Tomorrow

    Read more...
  • Morning Chalk Up on Instagram: “"Bethany tested positive this morning. All of us in the Underdogs Athletics family are gutted by the news. She was peaking mentally and…”

    Read more...
  • Tirade Tuesday - 27 Jul 2021

    Read more...
  • Sunday: Day 4, Individual and Team Events—2021 NOBULL CrossFit Games - CrossFit Games

    Read more...
  • Athlete Cuts Are Back at the CrossFit Games - Morning Chalk Up

    Read more...
  • CrossFit Games Tickets - Buy/Sell/Trade

    Read more...
  • Does CrossFit Have a Future? - The New Yorker

    Read more...