Announcement: We will meet in front of Arvin at 0530 for the warm-up. Stay tuned to the blog for information on class schedule changes starting next week, Monday, 17 June 2013. If anyone is able to lead the 0530 session, please email me at blackandgoldcrossfit@gmail.com. Starting next Monday, I will lead a class at 0800 for the majority of the summer due to my work schedule during Beast. If anyone else is interested in leading a class or if you want to invite others to join you for your workouts at a different time of day, please let me know so I can post all of the possible options on the blog.
Strength Work: Bench Press: 5-5-3-3-1-1
Start with a light weight (just a bar) to work on form and technique. Slowly start to add weight and conduct warm-up sets of 5. Once you get to a weight that is challenging for a set of 5, count this as set #1. Continue to add weight, as appropriate, until you work up to your 1 RM. Ensure you have a SPOTTER!
WOD: 5 Rounds for Time of:
- 10 Deadlifts (bodyweight)
- 10 Burpees
- 10 Front Squats (70% of bodyweight)
- 10 Pull-Ups
Recommended Warm-Up:
- Run 800m
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