Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading. )
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
– MASTERS 55+ –
Same as Rx’d
Post-workout skill
Every 2:00 for 4 rounds:
5 wall-ball push presses for max height
10 sumo deadlift high pulls from the high hang
then…
Accumulate:
100 light band tricep push downs
Accumulate:
1:00 slow banded pass-throughs
:30 doorway pec stretch/side
Wed- CF Open 18.1 (T2B/ DB Clean & Jerk/ Row)
Thursday- Monostructural-long (athlete’s choice)
Fri- Deadlift max
Sat- Bar MU/ Double Unders
Sun- Partner WOD-DB lunges/ wall walks
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