CrossFit Empire South – CrossFit
Strength Training Day
Bench Press: 5 Sets of 10 Reps (5 Rounds for weight)
5 sets of 10 reps for load.
A) High volume, upper body bench pressing heavy day.
B) All sets should be at 70% or greater of athletes’ 1-rep-max bench.
C) Build to a heavy set. Lift once every 5:00.
Post Workout Skill
Max-effort Hanging L-Sit Hold (Time)
Max-effort hanging L-sit hold
– All athletes start together.