September 17th, 2019

Boar City CrossFit in the UK

Nice getting this Gal out for a WOD with me:)

Today’s WOD

Bench Press 5RM


For Time:

50 Weighted Strict Chin Up with 50/35 lb DB

Every time you come off of the bar, run 200m with your DB

Lower yesterday, upper today! The focus is on getting a solid pump with the bench press followed by some chin ups and a bit of odd object running. The goal is to find a heavy 5RM Bench and then set yourself up for success on the workout.

Scaling for Consistency

  • Weighted Chin Up → Reduce Reps → Reduce Weight → Banded Chin Up

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