Saturday 20140830

Strength

Strict Press

4-4-3-2-1-1

Close Grip Bench Press, 3 x 8-10 reps

3 x 5 Clapping push-ups (if you can’t clap, explosive hand release push-ups)

1 x 3 minutes of Bench press 20% of your 1 RM bench press

**Bench slow and controlled for 3 straight minutes; average pace should be about 15 reps per minute. 

2 x 60 seconds of max sit-ups

**As many sit-ups as possible in 60 seconds each time, rest 2 minutes between sets. 

Conditioning

Rest

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Post results to comments.

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.