CHEST          6/7/12

#1  In 5 minutes, do as many rounds as you can of:

      BB Bench Press - 5 reps 
      Pullup - 10 reps (strict or kipping)
      Crossfit (hand release) Pushup - 15 reps
      Air Squat - 20 reps

#2  BB Bench Press NEGATIVES          1-1-1-1-1 rep

      This is a progression.  Start with a weight you can easily manage, 
      and then try to increase weight each set.

#3  BB Bench Press 4,000 lbs

      As quickly, and in the fewest reps possible, press a total of 4,000 lbs.
      20 reps of 200 lbs, for example, would give you a total of 4,000 lbs.
      Other examples (rounding up to the nearest full rep):
      145 lbs for 28 reps
      165 lbs for 25 reps
      185 lbs for 22 reps
      205 lbs for 20 reps
      225 lbs for 18 reps

      You pick the weight.  You can do it in one set.  You can do multiple sets.
      You can increase or decrease the weight as you go.  Do any combination you
      want, as long as you press a minimum total of 4,000 lbs.  

      DO ALL OF YOUR REPS BEFORE THE NEXT PERSON STARTS. 


#4  BB Incline Bench Press PAUSE          6-12 reps


#5  In 5 minutes, do as many rounds as you can of:


      BB Bench Press - 3 reps
      Pullup - 6 reps (strict or kipping)
      Crossfit (hand release) pushup - 9 reps
      Air Squat - 12 reps