Strength
Bench Press (deload) – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—If you feel strong today you can go for a new 1RM, if not test at the end of the wk.
Conditioning
15 Min AMRAP
40 Double Unders
2 (Pwr Clean + Hng Power Clean + Jerk) 235/145lb
12 T2B
Midline
Acccumulate 3 Minutes in L-Sit/Knee-up Hold
WOD Notes: Scaling for DU are 100 singles. BB weight should be 75-80% of 1RM CnJ. You may scale the reps down to 8-10 for T2B if 12 is going to slow you down significantly.
Announcements
1) I’m ordering Mil Spec Jump Ropes this week, so let me know if you want one ASAP! They come in all colors ($35)
2) No classes this Saturday! CrossFit Kazam is hosting an 8am (beginner), 9am, 10am, 11am classes (Partner WOD)
3) RX Bars are now $2.50
Lots of Bench Press PR’s today!
Coach Dan relaxing