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Tag Archives: Bench

24/04/2017 – Steel City CrossFit WOD

Lift

Bench 3 sets of 5 @ 40%, 50%, 60%
Flat DB Alternating Neutral Press 3 x 8ea
Super Set
Plyo Push ups 3 x 6
*120s Rest*

WOD

For Time:
100 Back Squats 155/105
2 Rounds of Cindy every time the bar is dropped

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21/04/2017 – Steel City CrossFit WOD

Lift

Bench 5 reps @ 75%, 3 @ 85%, 1+ @95%
DB Incline Press
3 x 15
DB Incline Fly
3 x 15 *90s Rest*

WOD

5 Rounds for Time:
25 Push ups
25 Toes to Bar

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06/04/2017 – Steel City CrossFit WOD

Lift

Bench 3 sets of 5 @ 65%, 75%, 85%
Incline Chest Fly 3x 12
*Rest 60s*
Close Grip Triceps Pushups
2 x Failure

WOD

3 Rounds for Time:
15 Clean and Jerks 95/65
60 Double Unders

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