Wednseday 20140827

Strength

Dynamic Effort

Bench Press 9 x 3 reps @ 40% 1RM

Louie Simmons says…

“[Dynamic Effort Method] On speed day, use sub-maximal weights with maximal speed. This method is used to increase the rate of force development and explosive strength, not to build absolute strength.”

EXPLOSIVE! FAST! DO IT! 

Capacity

10 Rounds

*New round starts every 3 minutes*

3 Ground to overhead any way @ 135
4 Front Squat @ 135
5 Back Squat @ 135
6 Lunges (3 ea. leg) @ 135
1 Max Distance Broad Jump

If you cannot fit all the work within the 3 minutes of each round, the workout is over.

*Competitor: As prescribed 
*Established: 115
*Recruit: 95

Post loads and rounds completed to comments. Did you get all 10? You can do it!

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.