Bench Press - Metcon

Tuesday, June 18, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

12 min AMRAP
15 bench shoulder band
10 push-up
5 ring negatives
1 wall walk-up
30s jumping jacks
6 front facing scorpions
10 scap push-up

Weightlifting

Bench Press (1)
Take 20 minutes to build to today’s 1-RM Bench Press

I worked out with Josh and did

5x45
5x95
5x115
3x135
2x155
1x175
1x185 - no rep
1x185 - no rep

For a max of 175#, shoulder felt fine.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Hand Release Push-Ups
100m Sprint

I scaled this to 5 seated DB press (30# DB)
8 Matador Dips
10 banded push-ups
100m jog

The first round felt great and I went 5/3 on the dips and 5/3/2 on hand release push-ups
The second round was tough and I went 2/2/2/2 on the dips and 3/3/2 on HRPU before switching to banded
The third round was basically holding on and I went singles on the dips and 5/3/2 on the banded push-ups

Total 3 + 0