Strength: Bench 2×10 Warm-Up, 5×5 Working Sets
Weight was to be increased across the 5 sets, or until a good working weight was found.
Good Working Weight = A weight which will allow you to complete all reps of each set, but will cause a struggle on the last reps of the final round. Ideally, you will complete all reps of all sets; however, failing on the last rep of the last set is more than acceptable (failing on the the last 2 or 3 means you overshot your weight estimate, and is counterproductive).
Met-Con: Partner AMRAP in 8min of 5 Pull-Ups & 7 DB Push Press
As added rest/work (your pick), squats were inserted at the top of each minute – 20 for the first 4, 10 for the next 2, and 5 for the last 2.
Great work by those who braved the rain. Class closed out with a some stretching and SMR (Self Myofascial Release) on the foam rollers. Look for more post-class/workout recovery sessions in the future, which will push class a little longer, but is something that we all need to address.
Tom is currently in Ohio for a power lifting seminar at the infamous Westside Barbell with Louie Simmons, but will be back by Sunday with a lot to share (and probably a few new tricks up his sleeve – so be prepared!). Also, be sure to check back tomorrow for a post on competing in the upcoming CrossFit Sectionals, which officially start on Tuesday.