09/10/2014 CrossFit Classes in Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press

Five or Six sets of:
Bench Press
Rest 2 minutes between sets
(use this time effectively to work on hip mobility – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

Metcon (AMRAP – Reps)

Wod
Complete as many Burpees as possible in 4 minutes.

Author Bio

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