Monday, November 23, 2015


8 x 3 banded bench press @ 50% of floor press 1 RM + 30% band tension (red/orange) (3 rounds wide - 2 middle - 3 close grip)

2 Rounds:
1a) 10 barbell bent over row
1b) 20 banded wide grip low rows
1c) max rep strict toes to bar

7 RFT:
7 Power cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees

*Courtesy of CrossFit, Inc.

Tip of the Day
Bench press is the ultimate strength exercise.  It's how many lifters measure their strength.  Truthfully, bench press is just a small part of your total strength.  In order to even out your upper body, you need to accessorize with pulling exercises.  Rows, both heavy and banded, pull ups, both weighted and max rep, are great ways to equal out your upper body strength.  If you focus only on benching, your shoulders will round forward and ultimately become injured.