Big Congrats to the newest E-5 in our ranks, Courtland Holloway. Well deserved my friend, but is that hair and facial hair in regs? 🙂
S/S/S:
Bench Press
2.2.2.2 (increase weight each set) after last set..
Use 80% of 1RM and go Max Reps
Post highest weight used to Comments/LogWOD
Video courtesy of CrossFit Journal. CrossFit Conjugate owner and CrossFit Powerlifting Certification instructor Shane Sweatt going over proper set up and execution for a successful bench press. Couple things to pick up from this…
1.Shoulder placement. Pinch the shoulder blades together on the bench and don’t let them come forward.
2. Bar path. Straight up and down, no angle.
WOD:
For Time
Cash In: 10 Muscle Ups
3 Rounds;
12 Burpees
12 Box Jumps (30″/24″)
12 V-Ups
Cash Out: 10 Muscle Ups
Post time to Comments/LogWOD
Video courtesy of CrossFit HQ. This is more for those who have muscle ups already. We want to talk about good transitions to string multiple reps together. If you have done false-grip for a while, try moving into a non false grip.
X-tra Work:
3 rounds
20 banded face pulls
20 banded push downs
10 lying plate raise(5/2.5)
CrossFit Team Offutt Tactical Fitness 