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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Strength
Front Squat (6x3 @80%)
Bench Press (6x3 @80%)

Metcon 
Teams of 2
30 min Max Cal. Assault Bike

Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)

Metcon 
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*15 min Time Cap *

Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max

Metcon 
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

Strength
Bench Press (8x2 @85%)
Every 1:30

Metcon
For Time (with a Partner)
6000m Bike Erg
- Partner Holds Sand Bag (150/100)

Switch as needed, meters can not be accumulated unless sand bag is off the ground.

Strength
Bench Press (9x3 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
200/170 Cal. Row
100 Burpee Box Jump Overs (24/20)
40 Sand Bag Cleans (150/100)

Strength
Bench Press (10x2 @80%)
Every 1:15

Metcon
For Time:
2000m Bike Erg
1000m Ski Erg
2000m Bike Erg

Strength
Bench Press (5x1)
Every 2 mins, Add weight each set

Metcon 
For Time:
50/40 Cal. Bike Erg
35 Chest to Bar
20 Power Snatch (135/95)
35 Chest to Bar
50/40 Cal. Bike Erg

Strength
Bench Press (5x3)
Every 2 mins, Add weight each set

Metcon
10 Rounds for Time
10 Inverted Ring Row
10 Push Ups

Metcon
For Time:
50 GHD's
50 Abmat Sit Ups
50 T2B

Strength
Bench Press (5x5)
Every 2 mins, Add weight each set

Metcon (Weight)
12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)

*Every round add 1 plate
Men - 45lb plate Women - 25lb