Schedule Update
- 0800 Open Gym
- 0930 CrossFit
Strength
Bench Press @ 32X0
- x 3-4 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 43-4 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 4 reps, add weight.
Conditioning
2 Rounds
Complete as many rounds as possible in 6:00:
- 8 Burpees over Dumbbells
- 6 Double Dumbbell Hang Clean and Jerk
- 48 Double Unders
Rest 2:00
Notes
Today’s workout is 2 rounds of 6-minutes of work with 2-minutes rest between efforts. You score is the total number of rounds and reps from both rounds.
The burpees should never take longer than :45 to complete. Adjust the number of reps accordingly.
The dumbbells should be a moderate weight. Though because it is only 6 reps, you should still be able to stay unbroken each round throughout the workout.
The double unders should never take longer than :40 to complete. Adjust the number of reps or substitute single unders.