Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 115x4, 145x3, 175x2
-Bench Press: 75x4, 100x3, 120x2
Strength:
(65% x 5, 75% x 5, 85% x Max Reps)
Back Squats: Training Max - 314
-205x5, 235x5, 267x5 (+2 additional reps to make 7)
Bench Press: Training Max - 100
-145x5, 165x5, 186x4 (+2, +1, to make 7)
Conditioning:
21 Bodyweight Bench Presses (180#) for time:
5:57.
I came in this morning coming off 3 hours sleep and an 18 hour shift at work. My numbers suffered big time and I just didnt have it in me to push through a long conditioning workout. So I added some finishing work to my bench press day and called it good.
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