Strength: Bench Press to a max 8 X 4 sets. (remember we are starting a new strength cycle. Make sure you take notes regarding loads, etc. Stronger CrossFitters are better CrossFitters)
WOD: AMRAP 15 M
4 Bear 135/95 115/85 95/65
10 Ring Dips
Bear load explanation: So hopefully this helps you pick an appropriate weight. For a normal 1 – 3 Bear in a WOD I will use 135#. For an EMOM I will stretch and go to 145 to 155# depending on my shoulders. For this WOD I want some resemblance of touch & go so I will put 115# on the bar. I will think it’s too light at first but at the 10 minute mark I will be thinking it’s damn heavy.
Finisher on your own: GHD and GHD back extensions. Rookies 20-30 of each. Vets 40-50 of each.
