WEDNESDAY 9.05.18

Seaward CrossFit – CrossFit

Question of the day

What super power would you like to have?

Metcon (No Measure)

EMOM for 28 minutes:

0-1:00 20/15 calorie row

1:00 – 2:00 5 Bar muscle ups

2:00 – 3:00 50 Double unders

3:00- 4:00 15 Burpees

Overtime

BENCH PRESS

TIPS

Build Up Sets:

Every 1:30 for 4 sets:

Set 1: 10 Bench press with empty bar + 20 band pull aparts

Set 2: 8 Bench press with light weight + 20 band pull aparts

Set 3: 6 Bench press with moderate weight + 20 band pull aparts

Set 4: 4 Bench press at a load slightly below intended work weights + 20 band pull aparts

*See band pull aparts video under general warm-up.

Every 2:00 for 4 Sets:

8 Bench press

Set 1: 75%

Set 2: 80%

Set 3: 85%

Set 4: 90%

Based % off of 8 rep max bench press from 8/11/18

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