Time: 7:00 a.m.
Bench Press
5 x 5
10 min AMRAP of:
100m run
15 Wall Balls, 20#/15#
30 Push-ups
Introduction to the Bench Press, Part I, Mark Rippetoe
Introduction to the Bench Press, Part II, Mark Rippetoe
Click the links above to see Mark Rippetoe explaining some important details about the bench press (including reasons why we bench press). While a bit dry (and actually aimed more at coaches than athletes themselves), these videos provide excellent introductory information about the bench press.
Mark Rippetoe is the owner of Wichita Falls Athletic Club and is an author of several strength books. He also conducts the CrossFit Basic Barbell Certification that Kiley, Chris Bartels, and I attended a few weekends ago.
5 comments:
5x5 Bench press 2x30#,3x45#
10 min AMRAP of:
100 m run
30 push ups
15 Wall Balls; 10 of 9#, 20 of 7#
Did 2 rounds + Round 3 of 100 m, 17 push ups
bench press 5x5
1x30
2x45
3x50
4x55
10 amrap
100 m run, 15 wall ball (11-12 lb ball, 9 ft target), 30 push ups (10 boy, 20 girl)
2 rounds plus 100 run, 15 wall balls
Bench press 5x5:
1-30#
2-45#
AMRAP 10min:
100m, 30 push-ups, 15 wall balls:
2 rounds with 10 boy and 20 girl push ups with extra 5 boy push ups. Wall balls used 7-8# ball to 9ft mark and second round used 5-6# ball to 10ft mark.
bench press 5x5
1x30
2x45
3x50
4x55
10 amrap
100 m run, 15 wall ball (7-8 lb ball), 30 push ups
2 rounds plus 100m run
5X5 bench press
1 with 30# bar
2 with 45# bar
3 with 50#
4 with 55#
10 min amrap
100 m run
30 pushups
15 wall ball - 1st with 5#, 2nd with 6-7 # ball
2 rounds
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