Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 2:30min for 6 rounds:
3 bench presses
Build up to a heavy set of 3 for the day. Aim for about 80-85%of 1RM
Conditioning
Crossfit Benchmark - "DT"
5 rounds for time:
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 shoulder to overheads 155/105 lbs
Time cap: 14 min
Scaling: Adjust the load to around 60% of clean and jerk 1RM. You should be able to cycle the barbell in "11+1", "8+1", 6 each round.
EVF360
Part A
4 rounds for max reps, 1 min per station ("fight gone bad style"):
Max DB bench presses 50/35 lbs
Max single KB suitcase deadlifts, right side 24/16 kg
Max plank hold (5 sec = 1 rep)
Max single KB suitcase deadlifts, left side 24/16 kg
Max cal ski
Part B
"Dumbbell DT"
5 rounds for time:
12 double DB deadlifts 50/35 lbs
9 double DB hang power cleans 50/35 lbs
6 double DB shoulder to overheads 50/35 lbs
Time cap: 12 min