DB or KB Chest Press
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 2mins for 10mins
Focus is on sticking to the tempo!
Perform on the floor with AbMat under shoulder blades (not lower back!)
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.
CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 35/25 kg
3 Bar Muscle-ups
50-40-30-20-10 reps, for time of:
Floor Bench Press, 30/20 kg
Place AbMat under shoulder blades for bench press to increase ROM and elbows must touch floor each rep.