WEIGHTLIFTING 5/7/19
(Weight)
Week 1 of 5
25 min Timer:
Bench Press OR Floor Press
10-10-10-10-MR
Start with a close grip each set widen by 1''. For the Max Rep set use 50% of your 1RM (or the weight you started with for set one) and implement a double pause, halfway down and on chest. This is high volume strength work make sure to REST 2-3 minutes between sets to give your muscles time to recover.
Purpose: In CrossFit we do a lot of overhead/vertical pressing. The bench press is another way to build our upper body strength in a different plane with a horizontal press. Furthermore, it has carry over into many other movements including push ups, burpees, ring dips, and overhead movements to name a few. Furthermore, it's fun which is essential to any training program.
Planned: Tue,May7,2019 Wed,Apr4,2018 Fri,Jul21,2017 Mon,Feb20,2017 Fri,Nov4,2016| 1st | 110 Rx | Cherise Wed, Apr 4, 2018 | | 2nd | 90# Rx | Alyssa C Wed, Apr 4, 2018 | | 3rd | 85 Rx | Katriel-Maria Wed, Apr 4, 2018 | | 1st | 225 Rx | Scott Chr Wed, Apr 4, 2018 | | 2nd | 220 Rx | David P Wed, Apr 4, 2018 | | 3rd | 215 Rx | Nick Wed, Apr 4, 2018 |
| 1st | 150 Rx | Julia Goldst Tue, May 7, 2019 | | 2nd | 120 Rx | Janelle Tue, May 7, 2019 | | 3rd | 115 Rx | Alyssa C Tue, May 7, 2019 | | 1st | 185; 125# MR 17 REPS Rx | Kolton Tue, May 7, 2019 | | 2nd | 250 Rx | Todd N Tue, May 7, 2019 | | 3rd | 225 Rx | Charles G Tue, May 7, 2019
Heikoti Tue, May 7, 2019
Scott Chr Wed, Apr 4, 2018 |
| Nick | 215 Rx | | | Scott Chr | 225 Rx | | | Alyssa C | 90# Rx | 90# for 7 max reps with pauses | | Eric M | 155 x 10 Rx | | | Cherise | 110 Rx | | | Katheryn | 75 Rx | mr 11@55# (time ran out) | | Bill | 145 x 10 Rx | 115# @ 14 reps - forgot pause | | Seth B | 206 Rx | Floor press shoulder pain | | Katriel-Maria | 85 Rx | | | Steven A | 155 x 10 Rx | 115# @ 14 reps with double pause | | Spencer Ch | 185 Rx | | | Samuel | 90 Rx | | | David P | 220 Rx | 205,215, 215, 220, 215x7 all close grip |
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