WOD for Friday 062113 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
Close Grip Bench
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Post Bench Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, for the Close Grip Bench Press follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy. Your grip should be with index finger just on the edge of the inside knurling. Work with at least 1-2 other people on your bench.
For the conditioning workout, you will row 2K for time. Watch the video below and take a few minutes to work on your technique before taking on this beast of a conditioning test.
ENDURANCE WORKOUT tonight at 6pm!
Refine your rowing technique