Bench Press Build Up 5×5 E3MOM
**Building Up to a 5 RM**
“CINCO De CINCO” by DB
5min AMRAP:
-5 Barbell Push-ups
-5 Deadlifts 135/95 RX+ 155/105 MRX 95/65
-5 Hang Power Cleans
-5 Shoulder to Overhead
-5 Toes to Bar
Rest 5min Increase Weight
5min AMRAP:
-5 Barbell Push-ups
-5 Deadlifts 155/105 RX+ 185/125 MRX 115/75
-5 Hang Power Cleans
-5 Shoulder to Overhead
-5 Chest to Bar Pull-Ups
Rest 5min Decrease Weight
5min AMRAP:
-5 Barbell Push-ups
-5 Deadlifts 95/65 RX+ 115/75 MRX 75/55
-5 Hang Power Cleans
-5 Shoudler to Overhead
-5 Toes to Bar or 5 Chest to Bar Pull-Ups (can mix up)
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
5 Rounds of:
10 Push-ups
10 Deadlifts
10 Shoulder To Overhead
10 Cleans
10 V-Ups or Weighted Sit-Ups
10 Rows / Chair Rows
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Such a cool shot of one cool chick! Taylor getting after it and putting in work, with her signature pony tail whipping in the wind. This girl has been a great addition to CFHSV. She’s always willing to push herself and has continued to gain in all areas of her fitness. And let me tell you, she is FAST! Keep it up, Taylor!! 🙂
Taylor gettin after it! Taylor is living on the edge performing the most dangerous movement in the world, the Box Jump. Awesome action shot of someone who’s dedicated to their fitness no matter the time, place, or WOD. Thanks for the pic Taylor and keep it up Stud Muffin!
She’s fast no doubt. I raced her once in a 400m sprint after a WOD. I faked a pulled hammy, but she beat me. 🤘🏼
Great picture!
Strength: Floor press, 85lbs across
WOD:
4+5, scaled to 65lbs and kb sit-ups
2+18, scaled to 85lbs and strict pull-ups
4+4 @65lbs, scaled to kb sit-ups
Nice scores across the board and that floor press is on another level Regina. 85lbs all day! When we get back in the box first thing we gonna do is load that barbell up with at least 90 😁
Strength: 225 (5RM)
WOD::
5 RX
2+15 RX
4+11 RC
Holy grip!
Holy grip is right dude! I tried 225 for five and couldn’t get it. I’m jealous dude. Nice lift! Great job on those three amraps too!
Cool pic! Fitting since I took the past few days off due to a box jump mishap.
Skipped strength.
WOD
3+20 @ 95#
2+22 @ 115#
4+20 @ 65#
Did lateral over bar burpees for T2B/C2B.
Dang I hate to hear that Jason but glad you’re on the mend. Looks like it didn’t slow you down today! Way to get after it. I know those burpees did the trick
A) Strength: 5 @ 110#
B) WOD:
3 rds + 15 reps (Rx)
2 rds + 11 reps (Rx)
4 rds (Rx w/ TTB)
Heck yeah Wendy! Way to show up and show out! Great strength and WODs. I don’t know about you but I needed every bit of those 5min rest 😅
Taylor! What an awesome pic! Looks like you’re killing some box jumps and making it look easy! Great natural athlete that is always looking to be coached and improve on form and technique. She’s is constantly getting stronger and more confident as a CrossFit athlete!
A. 95
B. 3+20 rx – 2+20 rx – 4+18 rx (T2B)
A. 155(5) – 175(5) – 195(5) – 215(5) – 225X ( don’t ask )
B.
4 + 16 rx +
2 + 17 rx +
5 + 10 rx +
A. 115(5) – 130(5) – 140(5) – 145(4)
B. 5+1 RX+ / 3+11 RX+ / 5+16 RX+
Home WOD 18:44
Scaled DL to 5 @ 135#
S2O @ 65 #
Cleans @ 65#
Weighted sit-ups 16kg
Rows 16kg
130 for 5
5+15
4+18
7
Rx+
A.) 215
B.) 4+2 RX
2+17 RX
4+17 Rx
I liked that one, but definitely got into the forearms…
Andrew and I did our slightly modified version of the box WOD, sub’ed Toes over Bar and BB rows.
Andrew: 75# across, 4+0, 3+1, 4+1.
Josh: 135# across, 4+0, 3+0, 4+0
Thanks to Bradley for the coaching. And glad to see the sun finally come out late afternoon.
A. 125 for 5
B.
5+15
3+10
5+15 all RX