CrossFit – Tue, Dec 10
Bench Press (Weight)
For Time: (Time)
6 Rounds
12 Wallballs
9 KB Swings
6 Burpees
13 min cap
Active Recovery: (Time)
3-4 Rounds
15/12 Echo Bike
12 1-legged v-ups
12 Deficit Push-ups (25 lbs. plates
12 DB Curls
-Rest 1 min-
13 min cap.
Accessory Work: (AMRAP – Reps)
Deficit Push-ups
5×8-12 rep on 25lbs. plates
Opt. 1 -Peaking Cycle- Using your T1RM 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 then back down 90%x1
Opt. 2-Build- Pyramid 5×3 @ 80% of 1RM
Opt. 3 Accessory Work
Sub Bench Press for Shoulder Press