05/04/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

7 Minutes for Quality:

500m Bike

10 Banded Good Mornings

5 Walkouts

5 Box Jumps w/ Step Down

20 Band Pull Aparts

Strength

Metcon (Weight)

Bench Press:

PART A: @ 95% of 5RM

1 Tempo Pausing Bench Press (4s down, 2s pause, regular up)

1 Tempo Bench Press (4s down, regular up

1 Bench Press

On the 2:00

PART B:

1 Set Max Reps Bench Press @ 73% of 5RM
-These are 3 consecutive reps. The first will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by a regular press from the bottom. The last rep is a regular bench press with no tempo or pause.

– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.

Metcon

SHIN GUARD (Time)

9-15-21

Burpee Box Jump Overs (24″/20″

Power Clean and Jerks (115/85)