Warm-up:
DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation
ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
Squat Variation
Comments
CrossFit Journal
Warm-up:
DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation
ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
Squat Variation
Primary Squat:
DB Reverse Lunge
BWx8
45×8
50×8
55x8x2
Primary Bench:
Dumbbell Bench Press
BWx8
45×8
50×8
55x8x3
Secondary Bench:
Seated Dumbbell Press
35×9
40×9
45x9x2
Primary Deadlift:
Kroc Row
65×8
70×8
75x8x3