S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Bench Press this cycle. Reps go down, so look to go heavier than the 3X5 week.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely…

WOD:

EMOM 14:

Odd Min – 10 Renegade Row To Push Up* (35/25)

Even Min – 8/6 Cal Ski Erg

Video courtesy of WODStar.  For the Renegade Row To Push Up, one rep = 1 Push Up on DBs, row left arm, row right arm.

Scaling Options:

DB weight -> 25/15 -> as needed (Elite 50/35)

Cool Down:

Doorway Stretch – 2 min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit.  Demo of the lat stretch on rig.