Wednesday 2023.04.19
Weightlifting
Bench Press (3 Waves)
New set every 2 minutes
Suggested Wave %
5@ 75%
3@ 80%
1@ 85%
5@ 80%
3@ 85%
1@ 90%
5@ 85%
3@ 90%
1@ 95%
Metcon (3 Rounds for reps)
3x AMRAP in 3 minutes (No rest in-between)
(1) 20 Wall Balls 20#/14#; 20 Box Jumps 24"/20"; Max KBS 53#/35# in remaining time
(2) 20 Box Jumps; 20 KBS; Max Wall Balls in remaining time
(3) 20 KBS; 20 Wall Balls; Max Box Jumps in remaining time
Score: total reps completed for the workout
Modifications:
Box Jumps - Step-ups