CrossFit WOD for Wednesday 11-23-2016

WOD

Nov 22, 2016

Last week to work on the bench press, and just like last week it’s 3 sets working up to a heavy 1 set.

Warm Up:

2 Sets, 5 reps each of:

  • Strict Press
  • BO Supinated Row
  • Push Ups
  • Hang Power Clean

Mobility:

Lax ball 30s each spot:

  • Pecs
  • Scap
  • Triceps

Strength:

Bench Press for Speed: 5 x 3 @60-70%, rotating grip, then 3 more sets to work up to a heavy 1 rep.

Metcon:

Every 5:00 x 4 Sets:

  • 400 meter Run
  • 15 S20H (95/65) (+115/75)
  • 15 T2B

* Try to have 1:30 rest in-between sets and maintain pace each round.

Accessory Work:

1-Arm DB Rows: 3 x 10-12 each

<iframe src="https://www.youtube-nocookie.com/embed/U9MeBLjxKaw?rel=0" width="853" height="480" frameborder="0" allowfullscreen="allowfullscreen"></iframe>

https://youtu.be/U9MeBLjxKaw

Bench Press technique.

Compliments of Jason Brown

“Always go heavy. Whether it’s on the periodic table of the elements, or your bench press, just go heavy.”
– Albert Einstein