Book a No Sweat Intro Now →

Tues 8-4-15

Posted on Aug 3, 15

Warm Up:

2 rounds

50′ bear crawl

50′ backwards bear crawl

2 wall walks

5 chest presses to the wall from 10′

 

WOD:

Every 2:30 for 20 mins Bench Press

Set 1 : 5 @ 70-75%

Set 2 : 3 @ 80-85%

Set 3 : 1 @ 90-95%

Set 4-8 : 3 @ 85-87%

** If you had trouble getting all the reps last week, stay at that weight and try to get them all this time.IF you completed all of them try to add weight. IF a 3% doesn’t change your bench number too much just add 5 lbs total.

 

After Party :

every 3 mins for 9 mins

– 50′ sprint

– 60 du’s (if 60 takes longer than 60 secs pick a number that will be attainable in roughly 60 secs and stick with that)

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.