CROSSFIT

Strength Day
Part 1: 1 RM Back Squat
17 min

Part 2: 3 Sets of Bench Press, building each set

Each Set:
3 Tempo Bench Press (3-1-3-1)
2 Tempo Bench Press (3-0-1-1)
1 Bench Press

(3-1-3-1) = 3 seconds down, 1 second pause at the bottom, 3 seconds going up, 1 second pause at the top
(3-X-1-1) = 3 seconds down, Immediately into the UP, 1 second going up, 1 second pause at the top

Respect the tempo; Get your gains

BARBELL

Split Jerk WorK 85 to 85%
Over Head Squat Work Up To A Heavy