Tag Archives: Bench Press

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

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6 rounds, rest 90 seconds between rounds

  • 5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

  • 12 x Power Snatch @ 75lbs
  • 12 x Pushups
  • 12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.

Bench Press, Pullups and Lunges, then Assault Bike and Sled Pushes

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Joined Lisa at her gym for a drop in visit.

3 rounds of

  • 5 x Bench Press @ 65%
  • 6 x Ring Pullups
  • 12 x Walking Lunges @ 16kg per Hand

Then 3 rounds of

  • 10 Calorie Assault Bike
  • 50m Sled Push with 90lbs

Results: Used 135lbs for the Bench Press. The rest as prescribed. Assault Bike and Sled Push were a nice change since I don’t have these at home.

Bench Press, Weighted Pullups and Burpee BJ Overs

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Crossfit Invictus WOD from October 22, 2019.

Every 2 minutes for 10 minutes do Bench Presses

  • 3 x @ 70%
  • 2 x @ 75%
  • 2 x @ 80%
  • 1 x @ 85%
  • 1 x @ 90%

Then every 3 minutes for 9 minutes

  • 1 x @ 95%
  • 1 x @ 100%
  • 1 x @ 100+%

Then AMRAM in 5 minutes of

Burpee Box Jump Over

Then every 2 minutes for 12 minutes do Weighted Pullups

  • 3 x @ 20lbs
  • 2 x @ 25lbs
  • 2 x @ 30lbs
  • 1 x @ 40lbs
  • 1 x @ 45lbs
  • 1 x @ 50lbs

Results: For the Bench Press got up to my old 1RM 215lbs, failed at 220lbs. Metcon 54 reps.

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Bench Press then Double Unders and Renegade Rows

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A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.

Every 2 minutes for 20 minutes

  • 2 x Bench Press
  • 8 x V-Ups

Then AMRAP in 10 minutes of

  • 20 x Double Unders
  • 1 x Renegade Rows @ 18kg
  • 20 x Double Unders
  • 2 x Renegade Rows
  • 20 x Double Unders
  • 3 x Renegade Rows
  • etc. until time is up

Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.