West Little Rock CrossFit – CROSSFIT
(No Measure)
Every 2 minutes for 6 minutes:
6 Push-ups
9 Russian KBS
12 Walking lunges (with or without KB)
*Focus on maintaining perfect form!
Bench Press
Every 3 minutes for 21 minutes (7 sets)
Bench Press
Sets 1-2
5 @ 75% 1-RM
Sets 3-4
3 @ 80% 1-RM
Sets 5-6
3 @ 85% or AHAP
Set 7
Max reps @ 70% 1-RM
(Record below)
*Record heaviest set of 3
Scale =
Start with moderate load and then build to a heavy set of 3. Remove 20% from heaviest set to perform final set for max reps.
Bench Press
70% 1-RM OR 20lbs less than heaviest set used above
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
20 KBS
15 Walking lunges with KB in goblet squat hold
Rx+:
American KBS
Rx:
Russian KBS
