Tag Archives: Bench Press

Bench Press and DB Press then DB Snatches and Ring Dips

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3 rounds of

  • 6 x Bench Presss @ 10lbs heavier than last time

3 rounds of

  • 6 x Single Dumbbell Strict Press @ 18kg each side (do all on one side then immediately switch to the other)
  • Rest 2 minutes

AMRAP in 12 minutes of

  • 12 x Alternating Dumbbell Snatches @ 21kg (6 per side)
  • 12 x Ring Dips

Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.