Today we're doing a variation on a classic CrossFit workout.
"Lynne-ish"
5 Rounds For Max Reps of Each:
Bench Press (@bodyweight)
Pull-ups (Round 1 - Weighted / Rounds 2 & 3 - Strict / Rounds 4 & 5 Kipping)
*Take adequate rest between movements, and between rounds. Your Bench Press weight should not be more than around 75 - 80% of your 1RM. You should progressively get more Pull-ups as you move through the workout. You will have a good chunk of class to complete this workout, but be aware of where you are in relation to how long it's taking you; you should only need around 2 - 3 minutes of rest, per movement, at most.
"Forging Elite Fitness In Midtown Omaha"
8 comments:
225# Bench press
11,12,11,8,7
Pullups
70#,5,12,12,24.
Didn't have a 1 RM for bench from which to start a %, so did:
16@55#, 11@60#, 9@65#, 9@70#, 5@70#. Next time I'll start @70#.
Pullups: 1 strict @10#, 6 strict, 5,7,5 (last 3 rounds with skinny purple band). I HAVE ZERO KIPPING RHYTHM...it's okay to laugh when you see me try!
175# Bench
20, 20, 18, 14, 12
Pullups
100# PR, 12, 16, 21, 40
Dave
bench 125#
16 13 10 8 6
pullups
53# 7 12 12 16
Bench 65#
11,11,12,12,10
Pull ups
Med black, med black/green 7, med green/blue 9, med black/blue 3, med black/blue 5
180# bench - 23, 17, 15, 12, 12
Pull ups - 100#, 15, ?, ?, 17
95# Bench, 10-10-10-9-7
#1: weighted, skinny blue band (1 rep), skinny green (5 rep)
#2: strict C2B, skinny green, 5 reps
#3: strict, skinny green, 5 reps
#4: kipping C2B, 3 reps, no band
#5: kipping, 3 reps, no band
Bench (175#): 23, 17, 11, 9, 8
Pull ups: 88#, 8, 12. 16, 20
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