Bench Press - Desire

Monday, December 23, 2019

Crossfit Golden - Greg

1200 - 10 of us

Pre-Warm Up

Foam roll
15 air squats
10 push-ups
3 pull-ups
Plank hold ~ 30 seconds

Warm Up

90 seconds of
burpees
face down/face up scorpions
jump squat + air squat
crab walk
dumbbell floor press
quad and hamstring stretch
db Cuban press

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press 

Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

I worked out with Chris.  After warming up with 45, 95 and 115 we started

5x135
3x145
1x155
3x165
2x170
1x175
1x195
1x205 failed rep

Metcon

"Desire" (AMRAP - Reps)

For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This was just as tough as my past 2 attempts.  I was on pace for 35 reps through 2 minutes and then slowed down.  I finished with 32 Rx reps, matching my previous attempt.

Post WOD

Strict Pull-ups 3-2-2