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.

Search...

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

For Time

100 meter Run
10 Muscle-Ups 
200 meter Run 
20 Handstand Push-Ups 
300 meter Run 
30 Overhead Squats (45/35 lb bar) 
400 meter Run 
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run 
50 Pull-Ups 
600 meter Run 
60 Push-Ups 
700 meter Run 
70 Kettlebell Swings (1/.75 pood) 
800 meter Run 
80 Burpees 
900 meter Run 
90 Thrusters (45/35 lb bar)
1,000 meter Run 
100 Air Squats

Sum of the Best of Each Lift

Clean
Bench Press
Overhead Squat

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
Toes-to-Bars

1-2-3-4-5-6-7-8-9-10 reps of:
Power Cleans (155/105 lb)
Bench Presses (155/105 lb)

21-15-9 Reps for Time
DB Bench Press (50/35)
Cal. Ski
- rest 5 mins -