Warm up: 2x 200 m row, 10 pvc pass thrus, 10 push ups, 10 band pull aparts
Skill: Bench Press
Warm up to 60% and find. . .
BenchPress : Building to new 1rm
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
WOD:
Descending ladder of
10-9-8-7… to 1 of power snatch (95/65)
25 double unders between rounds
Post: Bench weight and time
Comp Programming
A) Complex; High hang Snatch, Low hang Snatch. 7 heavy sets. Try to hit your 1rm high hang snatch on the last set
B) CF Metcon
C) CF Gymnastics Push up Complex (3rds of 3 or 4). If you failed to get all 3 sets of 3 last time go down to 2, if you completed 3rds of 3 last time, do 3 rounds of 4 this time. https://crossfitgymnastics.com/2014/06/11/the-push-up-5-complex/
