Tag Archive for: bench press 10×3

SKILLS for Saturday 10/15/2022 is the DEADLIFT

WORKOUT for Sat 10/15

bench press 10 sets of 3, building to a heavy for-the-day

Kinda “LYNNE”

5 rounds for max total reps:
max rep bench press, 35/55/84kg
max rep pullups

Post heaviest 3-rep bench & score (total bench/total pullups) to whiteboard!

Alex with a solid double dumbbell overhead position

CrossFit WOD for Monday 11/4

speed bench press 10x3x50-60%, then

AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee

All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!


The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.

READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat