Tuesday

CrossFit Harrisburg – CrossFit

Bench Press

Five or Six sets of:

Bench Press 2 second lowering

Rest 3 minutes between sets above 85% of 1-RM

Perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps

* Set 2 – 75% of possible 1-RM x 2 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Metcon (Calories)

Against a 3-minute running clock, perform the following:

Run 400 Meters

Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories.