BADA BENCH

Warm up:  500 m row, 10 pass thrus, windmills, good mornings, ohs, pp; 5 plyo push ups, 10 db 1 arm press, 10 swings, 10 ball slams, 10 mb wall tosses


Mobility:  banded dislocates, pull aparts, face pulls, Jimmy Buffets

Skill Focus: Bench
Warm up to working weight

Bench Press 3 x 3 @90% of your 3RM and then. . .
1 x max reps @60% of 3 rm

Levels 3
10 push press 115/80
10 front rack lunges (total)

Level 2
10 push press 95#/65#
10 front rack lunges (tot)

Level 1
10 db push press
10 front rack db lunges
4 rds
then. . .
50 swings 53#/35# for L2 & 3; L1 appropriate weight
Time is complete once you have finished both
Most max reps @ 60% on bench and time for score

It's another competition filled weekend.  Let's show our support for all CF Jaguar's competitors this weekend both onsite and from home.

CF Jaguar's very own Taylar Stallings takes on the Elite Division at Wodapalooza in Miami Jan 17-19.  Many of you have been here from the beginning and have watched firsthand as Taylar climbs higher and higher up the CrossFit ladder of success dominating most events.  Sponsored by Box Tribe she is a force that is unstoppable and we wish her the very best this weekend as she takes it to the top!

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Glenn F takes on the RX division at Central Florida Games this weekend in his second CF competition and if his performance is anything like that deadlift below it's going to be exciting to watch. . .

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And Brian B tackles his first CF competition at the Central Florida Games and rumor has it he's going to make quite a splash in the swimming event. . .

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