Main – Albany CrossFit: Powerlifting

View Public Whiteboard

Strength

Bench Press (8×3)

Speed Bench:
8×3 @ 55% + Band Tension

Metcon (Weight)

3 Rounds:
Db Floor Press x 20
JM Presses x 20
Tate Presses x 20
Movements will be done one after another. After you go through all three movements then you can rest.

Metcon (Time)

Banded Tricep Pushdowns x 100 (each arm)
complete 100 pushdowns per arm for time. Try to get through all 200 as fast as possible