Bench Press - Bent Over Row - Metcon

Thursday, May 9, 2019

CrossFit Golden - Eliza

0700 - 3 of us

Warm Up

4 min
KB overhead walk
1 arm rack walk
both arms racked walk
Farmer's carry

then AMRAP

5 prone scorpions
5 face pulls
5 hollow body holds
30 sec stretching

Weightlifting

Take 12 minutes to build to 90-95% of your 1-RM Bench Press
(Then strip weight to 80%)
When the running clock reaches 15:00, perform…

Every 90 Seconds, for 6 minutes (2 sets) of:
Bench Press (8)
Bent Over Row (8)

8x45
6x95 (top of right deltoid felt achy)
5x115
4x135
2x155
1x175#

I stripped weight to 135# and was able to complete the 8 reps of Bench Press.
I did the Bent Over Row at 75# and could have gone a little heavier.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups
9 Burpees
12 V-Ups

I scaled this to seated DB OH Presses with 25# DB's. 
The burpees started off OK, but I quickly switched to step ups
I did about 6 V-ups before switching to single leg V-ups

I finished 3 Rounds + 15 Reps in 9:00.