Workout of the Day
STRENGTH
Bench Press
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 1-2 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks bench presses work up to a heavy set of 8.
Target weight: 65lbs
25×10 (green bar)
35×5
45×3
55×2-3
65xAMRAP
ASSISTANCE
20:00 For Quality and Load of:
130m Run or :40 Bike
3 Wall Walks
16 Gorilla Rows (8e alternating)
120′ Farmer’s Carry
Notes
Good old fashioned grunt work! Try to move some heavy weight on the rows and carries.
CrossFit Group Class Programming Template (WK3/9)
Mean Gene (who is actually very nice) getting after some sled work in last week’s training.