Tempo Bench Press, 7, 5,3,1 Repetitions (5 second descent / 1 second bottom position hold)
Rest as needed then,
Complete Three Individually Timed Sprint Rounds:
Concept2 Row, 400 Meters
Shoulder Press, 15 Repetitions (95lb. / 65lb.)
Note: On the tempo, remember the mantra that “slow is pro!” We will record the final 1RM weight that you can lift while maintaining the tempo. On the sprint rounds, there is NO use of the hip or leg on the press. We will be enforcing a very strict range of motion.
Friday Special Programs
CrossFit Strength and Olympic Lifting (8:00AM – 9:00AM)