Strength:
BENCH PRESS-3,3,3,3,3
For the bench press, increase the weight each set. Final set should be approaching failure. Goal is to set new 3RM.
Set starts every 3 minutes.
Pic courtesy of The Rock Zone. Ensure you lock your shoulder blades back before you begin your rep! Also, keep your feet flat through the whole motion.
Post weight to comments/www.logwod.com
WOD:
Every 30 sec for 10 minutes:
1 rep Power Snatch (95/65lbs)
1 rep Ball Slam ( guys use the heavier balls, ladies use the lighter ones we have)
If you cannot make the reps within the 30 seconds, you finish the reps for the round you were doing, but do not start back up until the next round. Score is successful rounds.
Post successful round to comments/www.logwod.com
Extra Credit:
Skill: Wall Walk
Courtesy of CrossFit Little Rock. For the Wall Walks, start with the feet on the wall. Work you way up the wall. As you move your hands back, walk your feet up, keeping a tight core through the movement. Finish position is your body is straigh up and down with active shoulders, head through. Then, walk the hands back down, stopping when your body is in a straight plank. Then go back up. Work these for about five minutes.
Cash Out:
Chest stretch with Band – 2 min per side
Roll Out back
CrossFit Team Offutt Tactical Fitness 