Bench Press Build Up E2MOM
8 Wide Grip Bench Press – 4 Bench Press
6 Wide Grip Bench Press – 3 Bench Press
3 Wide Grip Bench Press – 2 Bench Press
1 Wide Grip Bench Press – 1 Bench Press
Continuous Running Clock For Max Reps:
0:00-2:00: Run/Row 200m or .5k Bike
11 Deadlifts to
MAX Burpee Box Jumps
2:00-3:00: REST
3:00-5:00: Run/Row 200m or .5k Bike
11 Deadlifts to
MAX Box Jump Overs
5:00-6:00: Rest
6:00-9:00: Run/Row 400m or 1k Bike
11 Deadlifts to
MAX Box Jumps
9:00-11:00: Rest
11:00-14:00: Run/Row 400m or 1k Bike
10 Over the Bar Burpees to
MAX Deadlifts
Loads = 225/155lbs RX+ 275/185 MRX 155/105
Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″
Chest & Core Development
2×12 Dumbbell/Kettlebell Bench
2×18 Reverse Rower Tucks
2×24 Band Pull Aparts (across chest)
A1 Wide: 135-185-205-205 with 1sec pause at bottom
A2 Normal: 185-205-205-225 with 1sec pause at bottom
B: 21 reps at MRx scale
C: complete
Rick Fan Club Member
A. Not as much as Doug
B. 24 rx
C.
Still remember first meeting Rick, judging him in his first Open just a few weeks after he started CrossFit. I’m not sure if I was more impressed with his cool, calm attitude or that he got some DU’s during that wod, but either way he has been the same ever since – low key, yet hard working, and always friendly and encouraging. So glad he continues to frequent the morning classes – it’s always great to see him strolling through the doors.
75-85-85-95-95-1@105-105-105
5 reps Rx, run
wide arm: 165 (8) – 185 (6) – 205 (3) – 225 (1)
bench: 185(4)- 205 (3)- 245(2) – 255 (1)
34 Rx
(8, 11, 6, 9)
A. Ended at 195 for both
B. 61 Rx Row
Wide: 135(8)-175(6)-205(3)-225(1)
Narrow: 155(4)-195(3)-215(2)-235(x)
59 rx (row; 10-20-15-14)
A. Modified to 5×10 dumbbell bench press
B. 60 reps rx
Test
Wide: 155(8)-185(6)-225(3)-245(1)
Regular: 185(4)-205(3)-225(2)-245(1)
76 rx (row; 12-22-21-21)
Great picture of Rick doing a stellar KBS. Way to go!
wide grip: 95(8)-135(6)-155(3)-205(1)
not wide grip: 185(4)-205(3)-225(2)-245(x)
44 or 54
(10-16-17-11)
*run
27 Reps Rx @ 225 / Row
A1: Wide – 135(8)-185(6)-215(3)-235(1)
A2: Reg – 165(4)-205(3)-225(2)-250(1)
B: 68, RX (Run; 11/17/25/15)
41 rx (row)
46 RX+ run