CrossFit – Tue, Nov 5
Bench Press (Weight)
7 Rounds (Time)
For Time:
6 H. Cleans
9 Push-ups/HSPU’s
50 Single/Double-unders
Rx 95/65
Rx+155/105
12 min cap
Active Recovery: (Time)
3-4 Rounds
200 m. Run
6-12 Pushups
12 DB Bent-over rows
12 DB Curls
-Rest 1 min-
12 min cap
Optional Accessory Work (Weight)
Tricep Rollbacks
5×12
Light to heavy
Opt. 1 -Texas Method- Build to heavy 5 rep max, 5-10lbs. heavier than last weeks 5 rep max. Use the percentages as a reference. 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, T5RM+5-10LBS.
Opt. 2 -Build- 6×3 @ 80% of 1RM
Opt. 3 -Accessory Work-
Sub Bench Press for Shoulder Press