3-board Bench Press, picture courtesy of Catalyst Gym
CFFM
Press Complex
1.) Work up to your 3-RM Bench Press, then...
2.) Work up to your 3-RM 3-Board Bench Press, then...
3.) Work up to your 3-RM Strict Press
+
1-mile easy run (post wod) or CFE
----------
CFFB
SWOD:
Face-2-Wall Handstand Holds, 4 x max time
Weighted Pullups, 5 x 3 AHAP
GHD Situps, 4 x 25
DWOD:
10 x 100-Meter Sprint on the minute, Max Effort
----------
CFG Prep Phase II, Wk 9
SWOD:
Press 1-1-1-1-1, AHAP
DWOD:
15 minutes AMRAP
2 Back Squats @ 135/225
10 Burpees
+
1-Mile easy run (post wod)
----------
CFE:
“Time Trial T8”
All times are at time trial (max effort) pace:
Short Course 20 min, Long Course 30 min, Ultra 1-hr
Press Complex
1.) Work up to your 3-RM Bench Press, then...
2.) Work up to your 3-RM 3-Board Bench Press, then...
3.) Work up to your 3-RM Strict Press
+
1-mile easy run (post wod) or CFE
----------
CFFB
SWOD:
Face-2-Wall Handstand Holds, 4 x max time
Weighted Pullups, 5 x 3 AHAP
GHD Situps, 4 x 25
DWOD:
10 x 100-Meter Sprint on the minute, Max Effort
----------
CFG Prep Phase II, Wk 9
SWOD:
Press 1-1-1-1-1, AHAP
DWOD:
15 minutes AMRAP
2 Back Squats @ 135/225
10 Burpees
+
1-Mile easy run (post wod)
----------
CFE:
“Time Trial T8”
All times are at time trial (max effort) pace:
Short Course 20 min, Long Course 30 min, Ultra 1-hr
