Muscle beach here we come!
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Bench Press (5,4,3,2,1)
Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down
Compare to: 2/12/19 or 3/19/19
Aim for being above 90% of your old number. If you can hit your old 1RM with this slow tempo, you are definitely stronger!
Only record heaviest 1 rep today
Bent Over Row (5,5,5,5,5)
Intention= climb to a 5RM using a SLOW DESCENT 4 seconds down
Metcon (AMRAP – Rounds and Reps)
5 Devils Press (24/16kg)
10 Box Step up with 1 KB/DB (24/20)
120 feet Farmers Carry with both KB/ DB (24/16kg)
Intention = Move at a conversational pace non-stop. Choose moderate weights. Nothing in this workout will be performed quickly.
Video for Devils Press = https://www.youtube.com/watch?v=OsLNgDl1ZTA
Completion of 120 feet farmer carry = 1 rep for scoring. In other words, each round has 16 reps.