Main – Albany CrossFit: Powerlifting

View Public Whiteboard

Strength

Bench Press (8×3)

8 Sets of 3 reps @ 50% of 1RM + 30# Chains:
3 Sets Wide Grip
2 Sets Medium Grip
3 Sets Close Grip

Assistance

Tate Presses (3×10)

3 Sets of 10 Incline Tate presses

Bent Over Row (4×12)

Metcon (AMRAP – Reps)

4 Minutes Max Effort Hand Release Push ups