Strength

Tempo bench press

5x3 building

3 sec descent, 3 sec hold at chest, explode up

Finish 5-10# up from last week

Follow each set with

3-5 strict pull ups

Add one rep to last week

 

WOD 

4 rounds  

10 Overhead squats 95/65

10 pull ups  

 

HW 

Assault bike *

establish max wattage

then

3 rounds  

1:00 @70% 

:20@90% 

rest 1 min  

*may also be done on runner

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource