26 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Long)

Warm-up

30/24 EB Cals

2 min Hanging Lat Stretch

3 Rounds of:

15 GHD’s

10 KB OHS (5 Ea)

5 Pull-Ups

Movement Prep

Work up to Bench Press working weight

2×5 reps w/45 lb Bar

1×5 reps, 10 sec Down, 3 sec pause at the bottom/1 sec up

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

Then go for new 1 RM

Strength

Bench Press (Find 1 RM)

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