CrossFit First Creek – CrossFit
Bench Press (5×5)
On all 5 sets, 4 second eccentric phase, 1 sec pause, fast up, no pause at the top.
4100 = 4 sec eccentric, 1 sec pause, 0 count up, 0 pause at the top. Notice the count each week.
This is the start of an 8 week bench press progression.
Metcon (Time)
For Time:
60 Double Unders
10 Overhead Squats (95/65)
60 Double Unders
10 Snatches (95/65)
60 Double Unders
10 Front Squats (95/65)
60 Double Unders
10 Cleans (95/65)
Rx+
100 Double Unders each time
(135/85) for each lift
*16 Min Cap
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