Bench Press

A simple power-lifting exercise, the Bench Press, is excellent for improving chest muscle. However, CrossFit appears to prefer overhead rather than bench pressing, most likely due to the transition of overhead work to Olympic Lifting, but perhaps also due to the risk for having weak balance and rigid shoulders to perform too much bench work. Given the high degree of versatility needed in CrossFit skills such as Olympic Lifting and gymnastics, this may be counter-productive. But just make sure you combine some Bench work with a lot of back chain work.

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5 Rounds for Time

3 Overhead Squats (135/95 lb)
6 Handstand Push-Ups
9 Bench Presses (135/95 lb)
12 Rings Dips

AMRAP in 30 minutes

30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

For Time

20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row

Every 60 minutes On The Hour in 300 minutes

2 mile Run
20 Bench Presses (bodyweight)
20 Front Squats (bodyweight)
20 Rope Climbs (15 ft)

AMRAP (with a Partner) in 25 minutes

8 Toes-to-Bars
17 Overhead Squats (95/65 lb)
20 Floor Presses (95/65 lb)
19 calorie Bike + Barbell Hold (95/65 lb)
39 Double-Unders

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)

15-12-9 Reps for Time

Bench Presses (BW)
Ring Dips
Dumbbell Thrusters (35/25 lb)
Wall Ball Shots (20/14 lb)

For Time

10-9-8-7-6-5-4-3-2-1 Reps each of:

One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups

One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups

One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)

7 Rounds For Time

5 Bench Presses (225/155 lb)
5 Power Cleans (225/155 lb)
35 Double-Unders 

AMRAP (with a Partner) in 20 minutes

Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish 

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed