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Now I’m Found

25
Jun

Now I’m Found

The Iron Samurai is coming to CFD this weekend! 

You shouldn’t miss this! Click here

WOD for Tuesday 062612Click Here For Today’s Schedule
Bench Press – medium grip
Establish 1RM
–Rest–
“Grace”
For Time:
30 Clean and Jerk (135/95)

Finisher:
Band Pull Aparts
100 reps

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
[youtube]http://www.youtube.com/watch?v=k3Mvyt4pBQQ[/youtube]

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

 

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