Wednesday · Sep 23

Bench press 7 × 1

HEAVY DAY

Morning · Garage · Heavy day

Bench press 7 × 1

ALift

Bench press 7 × 1

crossfit.com heavy-day scheme for bench press: 1-1-1-1-1-1-1 (1× in their archive); main lift first, then the metcon (08 §9 r1).

BMetcon · ~11 min

5 rounds for time of:
20 toes-to-bar
12 shoulder presses, 75 lb Int 60
15 bench dips

crossfit.com pattern: 5 rounds for time (27% of their metcons); toes-to-bar + shoulder press paired 0×, toes-to-bar + bench dip paired 0×, shoulder press + bench dip paired 0×; shoulder press 75 lb (12× on crossfit.com, 12 reps drawn with it). Estimated 11 min (classic).

Score:

Evening · AMP

Back · Biceps · Glutes

Face Pull2 × 15
Palloff Press3 × 10–12
Hammer Curl3 × 10–12
Resisted Wide Leg Circles Inward3 × 10–12

Easy night: 3–4 reps in the tank on every set. Fixed mode.

Loads:

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