Bench press


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

Row 60 sec

10 Pass throughs

14 Shoulder taps

10 Scap pull ups

Push ups

3 x 8

Strength

Bench Press (5, 5, 5, 5, 5)

First working set @ 70% of 1RM

In between each set perform 12 Banded rows

Metcon

Metcon (Time)

21 – 15 – 9 reps:

Shoulder to overhead (60/40kg)

Burpee over bar

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman