Tuesday, February 16, 2010

BENCH PRESS 3RM

warm up
400m run

3 rounds of:
pull ups x 5
yoga push ups x 10
air squats x 15

focus/skill
bench press
-back & foot position
-grip

workout
for 3RM:
bench press 5 x 3

5min rest

10-8-6-4-2 for time:
pull ups
20# ball slams
24kg/16kg full kb swings

11 comments:

  1. Unknown16 February, 2010 07:19

    260/3:03

    ReplyDelete
  2. Anonymous16 February, 2010 15:26

    Travis G 203 failed on 3rd rep at 195...so 185 for me and 4:16 on the 2nd part but dude I did all the pull ups!! no friggin jumping/no effing bands!!

    ReplyDelete
  3. Dustin16 February, 2010 17:13

    Dustin bw170 185pr 3:19 Got 195 one rep which is also a 1rm PR.

    ReplyDelete
  4. Rob in GER16 February, 2010 17:20

    Bou.bw180. 270#/ 2:57
    Kiwi.bw229. 315#/ 3:00
    hayko.bw180. 170#/ 4:02
    Uli.?bw. 190#/ 3:58
    Rob.bw195. 270/3:00 in Jeans

    ReplyDelete
  5. Anonymous16 February, 2010 17:58

    caleb.bw160.210/2:43

    ReplyDelete
  6. Steve16 February, 2010 19:25

    Steve C 197bw. 250pr (255x2)/ 2:42

    ReplyDelete
  7. Angela16 February, 2010 20:50

    120#pr, 4:20 mod

    ReplyDelete
  8. Turbo J16 February, 2010 21:00

    turbo. 158bw. rx. 275#/2:20

    Turbo J... For not "specializing," I'm pretty damn special.

    ReplyDelete
  9. CrossFit JAX16 February, 2010 21:22

    russ. 160bw. rx. 235# / 2:21

    ReplyDelete
  10. Anonymous16 February, 2010 22:33

    Joe. 152bw. 225#(235x1)/ 4:13rx KB swings need work!!

    ReplyDelete
  11. Anonymous17 February, 2010 14:06

    Lisa.107bw.rx.85#(95# x2)/4:10

    Bench Pressing is not my game.

    ReplyDelete

Subscribe to: Post Comments (Atom)