5 Rounds for load and times:
Bench Press, heavy 5
Work up to a heavy 5 on the Bench Press. If you think you’ve got room, go up each round. That being said, don’t go to failure on any set. Spotters are a must. Each row should be all out. Move quickly to the erg but don’t freak out about transition time, rest as needed after the row.
Post each Bench weight and 250m interval time to comments.
- We’re 4 days into the new month. Post your short term goals to comments AND the goals board at the gym.
- Editor Wanted: David is looking for an editor to help proof read some writing on a semi-regular basis. (about 2-4 times per month). Compensation would be handled through a % discount on group membership depending on total work load. Please email David(AT)CrossFitSouthBrooklyn.com if you’re interested.
We’ll be hitting some more challenging WODs from today through Sunday before shifting into Back Off week. Use the next 5 workouts to really challenge yourself both mentally and physically. Try a slightly harder version of movements, attempt rep schemes and weights than you’ve not done before and see what happens. As always, prioritize movement quality, but even if scaling up slows you down a little this week, test drive some new territory. To read about the mental side of this week, read, “Zen and the Art of Crush Week“
Designing “The Pig” with Rob Orlando CrossFit Games
Spirit of the Games Award: Kristen Clever CrossFit Games