5/11/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

40 Mountain Climbers

30 PVC Good Mornings

20 PVC Strict Press

10 Burpees

*10 Band Pull Aparts b/t each Movement

BENCH BUILD UP:

10 @ Empty Barbell

5 @ 50%

5 @ 65%

3 @ 80%

3 @ 95%

Strength

Metcon (Weight)

Bench Press:

PART A: @ 100% of 5RM

3 Sets:

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 @ 76% 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

Meet the Press (AMRAP – Rounds and Reps)

AMRAP 18:

21 Calorie Row

15 Toes 2 Bar

9 Strict Press (95/65)