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Whatdya Bench?

13
Aug

Whatdya Bench?

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!

WOD for Saturday 081410 — – Click Here For Today’s Schedule 
Bench Press
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
–Rest–
AMRAP in 10 minutes:
3 Power Snatch (95/65)
6 Handstand Pushups

9 Box Jumps (24/20)

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment, you will do four warmup sets for the Bench Press followed by 5 work sets at 90% 1RM.  Note that the final work set is for Max Reps at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, scale HSPU’s as necessary.  Use a Snatch load that allows for proper movement execution.  

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge – Saturday, August 28
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Think you’re too hurt to CrossFit?  Kelly Starrett tells you why you may be WRONG!!
[youtube]http://www.youtube.com/watch?v=LESEeNl–Lo[/youtube]

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