Bench Press / Dumbbell Front Rack Step-Ups Superset*
A1) Barbell Bench Press:
3 x 10
A2) Dumbbell Front Rack Step-Ups:
3 x 10
Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.
*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 2 of 8
Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Calorie Row
Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.
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Support Cam C. at Pull for Pride!
It’s LGBT Pride Month, and Cam C. will be competing in the Pull for Pride this Saturday, June 16th at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.
Go here to sponsor Cam!
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