The Iron Samurai is coming to CFD this weekend!
You shouldn’t miss this! Click here
WOD for Tuesday 062612 — Click Here For Today’s Schedule
Bench Press – medium grip
30 Clean and Jerk (135/95)
Band Pull Aparts
Post Bench Press Loads and Workout Time To Comments
For the MediumGrip Bench Press, take 12-15 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. Do your best to NOT fail on any reps. It’s ok to leave something in the tank for next time. Grip the bar about a thumbs distance from smooth part of the bar on the inside of the knurling.
Today’s conditioning workout is a CrossFit Benchmark. You can push or split jerk, but if you split you must stand to full knee and hip extension before lowering the bar to the ground.
For a finisher, grab a light band and perform 100 total reps. Break up in no more than 5 sets.
Shane Sweatt and Laura Phelps-Sweatt demo the Bench Press
Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!
Don’t miss out! Click here for more info