Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 2:30min for 5 rounds:
4 bench presses
Build up to a heavy set of 4 for the day
Conditioning
Crossfit Games - Event 10
4 rounds for time:
500m run (1 lap around the block)
10 hang squat cleans 155/105 lbs
Time cap: 20 min
EVF360
Part A
5 supersets:
10 tempo DB bench presses 3030
Immediately into: 1 min plank hold with forewarms on foam roller
Note: The load should allow you to maintain the tempo on the bench presses. Tempo is 3 sec down, 3 sec ascent.
Time cap: 16 min
Part B
4 rounds for time:
500m run (1 lap around the block)
10 double DB hang squat cleans 50/35 lbs
Time cap: 20 min