CrossFit – Tue, Sep 16
CrossFit Service Cup week!!!!
Warm Up
Bench Press (
Take 15 minutes to build to today’s 1RM Bench Press
Take 15 minutes to build to today’s 1RM Bench Press
Rest 2 min and then
3 Sets
10 Dumbbell Bench Press (moderate weight)
Rest 1 minute between sets )
Suggested loading:
Set 1 – 3 @ 60%
Set 2 – 2 @ 70%
Set 3 – 1 @ 75-80%
Set 4 – 1 @ 80-85%
Set 5 – 1 @ 85-90%
Set 6 – 1 @ 90+%
Set 7 – 1 @ 90+%
METCON (Time)
SERVICE CUP WORKOUT 1
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
Three sets of:
10 Push Ups
10 Plank Shoulder Taps
5 Inchworms