Bench Press - PU - Metcon

Wednesday, August 14, 2019

Crossfit Golden - Greg

12 of us

Warm Up

10 min amrap of
30 sec jump rope
6 scorpion
10 scap push-up
1-2-3 bench pulls (15 each side)
10 push-ups
15 sec rig hang

Weightlifting

Three sets for max reps of:
Unbroken Bench Press (Max)
(Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds 
Unbroken Strict Pull Ups  (Max)
Rest 3 minutes 

I scaled this to 135# (72% of 185# Bodyweight) and got assistance for additional pull-ups to get to around 8 reps/round.

Set 1:  9 reps / 6 + 2 pull-ups
Set 2:  9 reps / 5 + 2 pull-ups
Set 3:  7 reps / 4 + 3 pull-ups

Metcon

Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 600 meters
50 Double-Unders
20 Push Presses (115/75 lbs)

I scaled this to 100 single unders and 65# push press.  I did "600" every time, but was coming in around 2:30 so I am guessing the course is short.  I did the rope skips in sets of 60/40 and the push presses in sets of 10/10.

R1:  4:35
R2:  4:40
R3:  4:48