Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
10 Good Mornings
10 Bent Over Row
10 Snatch Grip High Pull
10 Push Ups
Chinese Barbell Row (4 Sets of 8)
Build up to a HSOD while making sure every rep contacts the underside of the bench.
Tempo Bench (5 x 3)
Build to heavy set of the day. Tempo is 3 sec down immediately into a 3 sec press. Keep proper form the entire movement.
Bench Press (Max reps at heaviest tempo weight)
You have one attempt to do a max effort set at the max load you successfully lifted during the tempo portion.