CrossFit WOD, May 1, 2025

Week 6:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart
below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep
bench press program designed to build upper body strength, muscle
hypertrophy, and pressing endurance. You will perform max unbroken
reps at a progressively increasing load each week, promoting both
physical and mental fortitude under the barbell. Once you complete the
max lift, rest 1:00, drop the weight by 50%, and then complete a “burn
out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on
the listed increase for your 1RM.
In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 5 pounds every other week (or
2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week
In Kilos:
1RM…………..Increase
<= 55kg……..start at 60% and increase by 2.5kg every other week (or
1.25kg every week)
55-85kg……..start at 50% and increase by 2.5kg every week
85-115kg……start at 60% and increase by 2.5kg every week
115-165kg….start at 50% and increase by 5kg every week
>= 165kg…….start at 50% and increase by 7.5kg every week