20191219

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Our last time hitting Bench Press this cycle before we re-test our 5X5. This week, we go for a little more muscular endurance.  Higher reps than normal, but still want to push for some good weight.  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:

On the 2:00 x 7 Sets:

35 Double Unders

7 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.  Quick demo of Devils Press.  As with any EMOM, if you finish the Dubs and Devils Press before the end of the 2 minutes in a round, the remaining time in that round is rest.

 

Scaling Options:

DUs -> 70 Single Unders

DB weight -> 35/25 -> as needed

 

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Doorway Stretch – 1 Min per side

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