CFD Field Day Saturday, June 16th, 11am-2pm!

More info and RSVP here!

WOD for Monday 061112 — Click Here For Today’s Schedule
Bench Press – Narrow Grip
Establish 1RM
–Rest–
5 Rounds For Time:
5 Snatch Grip Deadlift (225/155)
10 Knees To Elbows
15 Box Jumps (20″)

Finisher:
75 Band Pull Aparts

Post Bench Press Loads and Workout Time To Comments
For the Narrow Grip 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 with your thumb and forefinger on the inside part of the knurling.

For the conditioning workout, perform the Deadlifts with a wide snatch grip.  Do not rebound off the ground on your box jumps.

ENDURANCE WORKOUT tonight at 6pm! 

Close Grip Bench Press – 300×8
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