12.14.2016

CrossFit Bridgemill – CrossFit

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Warm-up

Skill

Double-Unders (Practice DU)

Triple Unders (For those who have doubles)

3 times under

Metcon

Bench Press Hell (Weight)

3 Rounds- do these with a partner to ensure someone is watching 30 sec clock countdown 1 Round is made up of 3 sets. Complete 3 total rounds.

ROUND 1: 3 sets: 3 Bench Press @ 50% of 1RM then 30 Second Hold Out Of The Rack (Arms locked out)

ROUND 2: 3 Sets: 3 Bench Press @ 60% of 1RM then 30 Second Hold Out Of The Rack (Arms locked out)

ROUND 3: 3 Sets: 3 Bench Press @ 70% of 1RM then 30 Second Hold Out Of The Rack (Arms locked out)

*Rest as needed between rounds *SCORE IS TOTAL POUNDS LIFTED FOR ALL 3 ROUNDS. IF ATHLETE CAN NOT COMPLETED A ROUND WEIGHT IS 0 FOR THAT ROUND. (NO RE-DOs) This is a “not for time” workout therefor use the rest to your benefit. The only time that matters are the 30 second holds.