CrossFit Hanover – CrossFit
Bench Press Warmup (No Measure)
Cardio 2-3min (Rowing Preferred) followed by 3x
8 Pause Bench Press
12 DB Bent Over Rows
16 Band Face Pulls
Review bench body positioning and work up to your working weight for today’s WOD.
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
This should take you the entire class. Warm up thoroughly- get a spotter for your bench presses and go for broke on every single set, and choose weights/progressions that challenge you but don’t limit you to really low repetitions.
INTENSITY IS WHAT MAKES THIS WORKOUT BENEFICIAL. Go to absolute failure on every attempt. Rest 3-4 min between rounds, or more if needed. You want to be completely fresh for each round.
Pullups are any style. Go big!!!