Monday 180409

Wednesday 240619

Wednesday 240619

Strict Lynne

5 rounds for max reps of:
Bodyweight bench presses
Strict pull-ups

Post reps for both exercises in all rounds to comments.

Compare to similar 180409.
Compare to similar 190318.

Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.

Intermediate option:
5 rounds for max reps of:

3/4-bodyweight bench presses
Pull-ups

Beginner option:
5 rounds for max reps of:

Push-ups
Ring rows

Resources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-ups

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Featured photo:
2022 CrossFit Games Spectator Workout Area

Sunday 230528

Sunday 230528

Lynne

5 rounds for max reps of:
Body-weight bench presses
Pull-ups

Post reps for both exercises in all rounds.
Compare to 180409.

Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option:
5 rounds for max reps of:
Push-ups
Ring rows

Thursday 180405

Elizabeth

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.

Compare to 161208.

Related:
• CrossFit WOD 180405 Tips With Emily Abbott
• The Power Clean
• Kipping Ring Dip

Friday 180406

Friday 180406

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.

Related:
• CrossFit WOD 180406 Tips With Emily Abbott
• The Kipping Toes-to-Bar