Tuesday & Some Bench Press

Well we made it through Monday and now we get to do some bench press. Do you even lift bro?

CrossFit Orenda In Arlington,WA

Weightlifting
Bench Press (1 X 6)
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Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
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Metcon (3 Rounds for calories)
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Ski Erg or Rower

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.