A.

Close Grip Bench Press 3rm

1 x Max Reps @ 80%

Notes:

3rm, and All reps at 80% must have a “One Onethousand” count pause on the chest.

B.

For Time

3 Full Cleans

6 Ring Dips

6 Full Cleans

12 Ring Dips

9 Full Cleans

18 Ring Dips

Notes:

Full Cleans are AS HEAVY AS POSSIBLE. Choose the weight you believe you can use throughout the entire workout and keep the weight the same.

Ring Dip scaling is as follows

1. Rxd, 2.  Blue or Red band ONLY while demonstrating stable shoulder position  3.Push Ups through Parallettes (deficit push up, stack feet on box) 4. Regular Push Ups 5. Knee Push Ups

open

The Crossfit Open starts on Thursday night! Get your shit together!

Look for some of the videos and what not that I’ll be posting the the blog about video taping yourself if you need to, the validation schedule, and everything pertaining to the Open for all of our Athletes!

And as always, don’t forget to guess what the first wod may be by clicking here and posting to comments! you can win something each week

Click here to join the CFSB Open Team Facebook Page to stay up to date on CFSB Crossfit Open News 

click here to sign your ass up for the open, and join our team

and, Carl is gone, Coaching at another Crossfit Football Cert in Texas- Post ideas on what to do to his desk/office area while he is gone.

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