Bench Press
3 x 15
Sets across. Use a “slower down-faster up” tempo. Definitely lighter than last week. Err on the lighter side. You should feel like you have another 2-3 reps in the tank on each set.
Post loads to comments.
Exposure 5 of 6
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AMRAP 15 Minutes:
30 Russian Kettlebell Swings 24/16kg
15 Sit-Ups
20 Push Presses 95/65
15 Sit-Ups
The loads should be on the light-medium side. The aim is to move at a consistent pace throughout.
Post rounds, reps, and Rx to comments.
You may have seen Michael Dalton filming at our first-ever East Coast Gambit a couple of weeks ago. Well, here is his awesome one-minute recap of the day. We’ll be posting more of these vids this week. Check back tomorrow for another one!
4th of July Schedule
We’ll be running on a modified schedule on Thursday, July 4th. Here’s what’s happening:
8am CrossFit
9am CrossFit
10am CrossFit
11am CrossFit
12pm CrossFit
8am-1pm Open Gym for OG-only memberships
All other classes are cancelled.
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The Power of One Push-Up The Atlantic
Art Is Good for Your Brain JSTOR Daily
6 AM because I’m jet-lagged.
Bench at 85. I knew this would be terrible even at such a light weight.
WOD: 4 rounds + 18 reps Rx. The push press was much harder than I expected.
Yesterday in the Hotel in Portland I did 5×12 Bench with 50lb DBs and Decline sit-ups between each set (along with other stuff before and after) but forgetting that were benching on Mondays so didn’t take class today as I was pretty sore
Did a 15:00 Hang Power Snatch + OHS EMOM
Worked up to 125 which I did 8 sets at
Afterwards did some upper back/rotator strength assistance work
Good to be back in Brooklyn! There are too many doughnuts in portland.