09/03/2015 Heavy Lifting.

West Little Rock CrossFit – CROSSFIT

Today is about moderate intensity and and building muscle.

Bench Press Prep (No Measure)

Bench Press – 10 reps

1:00 external rotation work- each side

Bench Press – 5 reps

1:00 internal rotation work- each side

Bench Press – 3 Reps

1 Minute 1st rib work on each side

Bench Press – 1 rep at working weight

*increase weight on bench press reps each set. Ex) [email protected][email protected][email protected][email protected]

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

3 Rounds of:

15 Calorie Row

5 Bench Press @ 80%

Rest 5 minutes, then

21-15-9 reps of:

Calories Rowing

Bench Press @ 50%

Only rest when waiting on a rower, you are not meant to do these wods for time. Try to go unbroken in your bench-press reps and perform high-quality reps.

Cool-Down (10 minutes of static stretching)

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