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
Bench Press (5x5 @75%)
Every 2 mins

Metcon 
Every min for 12 minutes
200m/175m Row

Strength
Bench Press (5x1 @80%)
Every 1:15

Metcon (Time)
Ski Erg
10x500m
1:00 b/t

Strength
Bench Press (5x3 @75%)
Every 90 secs

Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

Strength
Bench Press (5x5 @70%)
Every 2 mins

Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00

3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00

3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps

7 min Time Cap (each)

Strength
Bench Press (5 RM)
10 mins

Metcon
2 Rounds for time
21-15-9
Power Snatch 115/75
Lateral Burpee over Bar

rest 3:00

9-15-21
Lateral Burpee over bar
Power Snatch 115/75
7 min Time Cap (each)

Strength
Bench Press (3 RM)
10 mins

Metcon 
Teams of 2 (1:1)
10 rds for time
1000m Bike Erg

Strength
Bench Press (1 RM)
10 mins

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

For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35

For Time (in a Team of 2)
200 Bench Press (155/105)
* Every time you break perform 10 strict pull ups

Front Squat (6x6 @75%%)
Every 2 mins
Teams of 3
20 min Amrap (1:2)
10 Bench Press (185/115)
30 Yard Sled Push (4x45/3x45)
* Partner 1 completes a full round then partner 2 follows.
When partner 2 finished then partner 3 follows.
Continue cycling through for 20 mins.