Thursday: Bench Press DL+Ring Row Tabata

Strength:

Bench Press

5-5-5-5-5

Use around 60% of your 1RM, if you don’t know your 1RM chose a moderate weight, use the same weight for all five sets. 60 seconds in between sets.

WOD

Alternating Double Tabata

Deadlift (M-225 W-135)

Ring Rows

 

Order will be DL for 20 sec. on 10 sec. off then RR for 20 sec. on 10 sec. off; then back to DL. Keep alternating back and forth until you have completed 8 cycles of each (should be 8 minutes total).

-Post the lowest rep score from all eight rounds for each exercise

28 thoughts on “Thursday: Bench Press DL+Ring Row Tabata

  1. the annual Christmas BP!

    1. Speaking of annual BP… are we going to see a return of the 12 Days of Crossfit?
      http://crossfitcharlottesville.com/2010/12/15/thursday-workout-12-days-of-crossfit/

    2. What’s the annual Christmas BP?

      1. bench press

  2. 111×5; 8, 8 (135#)
    Just figured out Justin’s sarcasm.

  3. did BP on tuesday so power clean instead, worked up to 187.
    wod: sub’d pull-ups; 4 DLs@221, 6 pu’s.

  4. at home:
    DL 3-3-3-1-1-1: 185, 195, 205, 215, 225, 235- should have felt light but so tired after wall ball fiasco yesterday!
    WOD
    push ups instead of rows
    total of 123, averaging about 7 per round

    1. Back yard Amazon Crossfit!

  5. C&J: 155#
    WOD: 6DL @ 155#, 6 RR

  6. BP: 95#
    WOD: 7DL@99# (Should have gone much higher),7 RR
    Now I’ve got a day to worry about tomorrow’s WOD

  7. BP: up to 104, but failed after 3 reps
    WOD: 7,10 rx

    1. Posting for Mick now:
      BP: 45# 4×3, 1×5
      WOD: 12, 8 @ 42#

  8. BP: up to 80, any more and I would have wanted a spot … and yeah too chicken to ask the muscleheads around me.
    Did other strength stuff instead of the wod.

  9. BP: 3 x 67, 2 x 77
    WOD: 7 dl (111#) and 8 rr per round, every round

  10. At Feral Crossfit in Saratoga Springs: FRAN!!!!
    5:58 Scaled to 15-12-9 @ 65# (shoulder still a little tired from earlier this week)

  11. BS: 57#
    WOD: 7 DL @ 111#, 8 RRs

    1. And by BS, I mean BP šŸ™‚

  12. BP – 150#

    WOD – 52 DL, 40 ring dips (not ring rows)

  13. BP: 99#
    WOD: 8, 10 Rx (set pace and kept straight through. probably could have hit 9 DLs. ring row was just right).

  14. BP: 111×3, 121×2
    WOD: 6, 9 rx (140 total)

  15. BP: 145 5×5
    WOD: 7 and 9 @ 135

  16. BP: 50# (prob could’ve gone a bit heavier; again using the machine thing)

  17. Out in Oklahoma City tonight, went down to Crossfit 405. Sweet box, nice people!

    DL 5-5-3-3-1-1-1
    275-325-345-355-365-375-385 – 5# PR!

    WOD:
    4 Rounds
    5 Thrusters – 95#
    10 Ring Dips – I muscle-upped into mine
    40 Double unders

    4:23

    Merry Christmas ya’ll!

  18. BP: 50 for one set, 45 for the rest
    WOD: 7 and 7 @79lbs

  19. BP: 145# felt light
    WOD: 3 and 8 rx

  20. BP: 95#, just right.
    WOD: easy 7/6, 89# for DLs.

  21. Made up this workout on 12/23, there was no way to do the 12 days workout.

    WOD: lowest= 5 & 4, subbed pull-ups for ring rows (no rings here)

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