Work up to a medium 3×5 Across
Today we’ll review Bench Press 101 and work technique on the lift. You’ll be seeing Bench Pressing on Wednesdays the following 6 weeks. The first formal exposure will be next week.
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4 Rounds NFT:
10 Strict Dumbbell Presses
10e Palloff Presses
Work up to a heavy but perfect 10 on the press
Upcoming Oly Camps
Want to get better at the quick lifts? CFSBK will be hosting Josh Wells and Shelly Hancock who will be teaching the theory and practice of the Snatch or Clean and Jerk on two upcoming dates. These camps will be small group sessions focusing on understanding and executing the lifts correctly. For more information about each camp, click the cooresponding links below:
Both camps run from 3pm-5pm and cost $90.00 per person. Space is limited to 10 athletes. Sign up today!
Live Workout Announcements for the Open
This year, each Open workout will be announced LIVE from a different affiliate. Starting March 6, head to the Games site each Wednesday at 5 p.m. PT to see the announcement and then watch two of CrossFit’s top athletes take on the workout and post the first official scores.
Open Workout 13.2 will be announced LIVE from Crossfit South Brooklyn! Be sure to RSVP for this event here! Athletes for the workout will be announced one week in advance.
See below for the list of times and affiliates.
Open Workout 13.1
March 6, 2013, 5 p.m. PT (8 p.m. ET)
Athletes: Dan Bailey vs. Scott Panchik
The Back-Off Week Cathletics