2/4/2015

3
Feb

2/4/2015

For bench press today, do some warm up sets (around 8 reps each) at lighter weights and then load your bodyweight or 3/4 bodyweight (for women) on the bar and go for max reps (only 1 set). Choose a weight that you can do more than 10 reps, ideally upwards of 20.
The metcon has a buy-in of 500m row, then in the remaining amount of time, an AMRAP of 15 hang power cleans and 15 box jumps. Hang power clean weight should be light enough to cycle through many reps, even all 15 at the start. This is a quick workout and should be approached with high intensity.

Strength

Bench Press
8, 8, ME at Body weight or 3/4 Body weight

Conditioning

in 6 minutes:
500m row
then AMRAP in remaining time
15 hang power cleans, 95/65#
15 box jumps, 24/20″

3 Responses

  1. Coach P

    Molly 60# x 16/50 55#
    Shannon 65# x 18/57 55#
    Heather 105# x 7 Rx/65 17″
    John 145# x 14/76 Rx
    Grant 180# x 14 Rx/93 Rx
    Eric 225# x 18 Rx/49 Rx
    Vinny 190# x 19 Rx/76 mod

  2. Vin

    Matt 115#
    Charm 20#x37 / 45 scaled
    Molly O 55×13 / 85 35#
    Mike D 195 Rx x 17 / 82 Rx
    Pavan 165×9 / 66 85#
    Frank 135 x 14 / 66 Rx
    Tanya 50 x 14 / 60 35#
    Roni 70 x 21 / 58 Rx
    Ryan 165 x 12 / 42 modified
    Moog 115 x 13 / 47 Rx
    Nate 145 x 10 / 46 Rx
    Trish 50 x 15 / 50 @55#
    Danielle 60 x 15 / 63 55#
    I erased Greg Russ and Matt…sorry guys. If you remember your score, please post to comments, thanks