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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Metcon
For Time:
30 Clean and Jerks (135/95)
* Every time the bar is dropped perform 100 Double Unders *

Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.

Metcon
For time:
30 Power Snatch (135/95)
30 Strict HSPU
Time Cap: 6 min

Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
10 mins

Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.

Metcon
For Time:
27-21-15-9
Cal. Ski
T2B

Strength
Bench Press (1 Rep Max)
10 mins

Metcon
7 Rounds for Time
11 OVHS (95/65)
11 T2B
15 min Time Cap

Strength
Bench Press (3x10 @70%)
Every 2:30

Metcon
For Time (Teams of 2)
2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats

* 30 min Time Cap *

Strength
Bench Press (5x1 @85%)
Every 1:45

Metcon 
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski

* 20 min Time Cap *

Strength
Bench Press (5x3 @80%)
Every 1:45

Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20  Pull Ups
30/20 Cal. Bike erg

Strength
Bench Press (5x5 @77.5%)
Every 2 mins

Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -

Strength
Bench Press (5x1 @82.5%)
Every 1:15

Metcon 
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)

Strength
Bench Press (5x3 @77.5%)
Every 1:30

Metcon
For Time (with a Partner)
100-80-60-40-20
Cal. Assault Bike
GHD’s