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Synergy Fitness – CrossFit

WOD

Bench Press (3 – 2 – 1 – 3 – 2 – 1 – 3 – 2 – 1)

The way this will work is you will do a heavy set of 3 – go heavier for your set of 2 – then heavier for the single.



For round 2 you will do your set of 3 with the weight you used for 2 in the first time through. You will use the weight you used for the single in the first round for the set of 2, then you will go heavier for the single.



Repeat that same idea again for the third set.

Here is an example:



3 reps at 100 lbs

2 Reps at 125 lbs

1 Rep at 135 lbs



3 Reps at 125 lbs

2 Reps at 135lbs

1 Rep at 155 lbs



3 Reps at 135 lbs

2 Reps at 155 lbs

1 Rep at 165 lbs



Those weights are obviously just an example. Do what works for you!



Res 2-3 Min between sets to allow you to go heavy!



Score is your final single rep.

Metcon (Time)

5 Rounds

10 ring rows

2 sets of

10 russian twists (5R/5L) 25lb/15/10

5 weighted sit ups (same as RT)

*use a DB or KB for the twists and sit ups
RX for the ring rows is getting completely flat (supine) by putting feet up on a bench or a box.

In each round after the ring rows you will do 10 Russian Twists + 5 weighted situps then repeat 10 RT + 5 weighted sit ups.

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