Day 133

A. Strength

Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B. Accessory Work

Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)

C. Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring Rows

14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)

*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *

Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)

Unrelenting Motivation

Article of the Day: 

6 Dirty Tricks to Instantly Increase Muscle and Boost Performance by Nate Green

Workout:

A.) Strict Press 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Four sets of:

Alternating Single Arm DB Bench Press x 8 (Rest 30s) *Demo*

Single Arm DB Row (Rest 60s)

MetCon (AMRAP): As many rounds as possible in 10 minutes of,

10 Overhead Hand Release Push-ups
15 Med Ball Clean (20/14)
20 Med Ball AbMat Sit-ups (20/14)

-5 Minute Rest-

MetCon (AMRAP): As many reps as possible in 5 minutes of,

Burpees

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Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this. A donation site has already been set up. Any amount will help.

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!

*Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*