Skip to main content

November 9th – Time Trial

Strength Bench Press 5 x 5: Your choice to either go heavy today or to go for power. If you have upper body soreness from DT yesterday the power option is recommended. This consists of using a light-moderate weight and pausing for a 2 count on each rep with bar lightly touching chest and then exploding through the concentric phase of lift. This should be done with a weight that allows for speed, which is the purpose of this exercise. If you start to slow too much, decrease the weight.


WOD – For Time


Row 3000m time trial-switch as needed


Row 2000m time trial

(Time Cap 15 Min)


Our Partners

  • crossfitjournal
  • crossfit-kids