The Open Is Coming
If the godfather of powerlifting says it’s good, do it. In normal bench pressing you can get away with incorrect bar paths. It is not the same with a bamboo bar setup- the stabilizers (or lack thereof) are challenged to the max.
ARTICLES
+ Am I Deficient In Vitamin D? – Vitamin D Council
CrossFit WOD for Deload Monday 1/16 – 38 Days until the 2017 CrossFit Games Open
bench press 5x3x75%, then
4 rounds for maximum effort:
– 40sec burpees
– 40sec plank on rings
– 40sec knees-to-elbows
– 40sec hollow rock
– 40sec jumping lunges
– 40sec back bridge
The bench triples should have a tempo of control-bounce-explode. Build the best movement and muscle with full power at the right time.
The goal of the four-rounder is to work dynamically as quickly as possible in a decently long work cycle- how many reps can you achieve? Then we immediately move onto a “prove-it” static position to see if the joints have what it takes to remain strong in a full range-of-motion.
Post score to whiteboard!
Olympic Weightlifting WOD – W4D1
back squat, snatch + OHS, snatch high pull, abs & back
Kettlebell WOD