The CF Open is coming….are you signed up? If you have questions, please talk to your coach.

Bench Press

5 @ 80% of 1RM, 3 @ 85% of  1 RM, 1+ @ 90% of 1 RM, 1+ @ 90% of 1 RM

1+= As many reps as possible

Then

Crossfit Open 13.4  WOD

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean and Jerks

3 Toes-to-bar

6 Clean and Jerks

6 Toes-to-bar

9 Clean and Jerks

9 Toes-to-bar

12 Clean and Jerks

12 Toes-to-bar

This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc…

MEN – includes Masters Men up to 54 years old, 135 pounds
WOMEN – includes Masters Women up to 54 years old, 95 pounds
MASTERS MEN – includes Masters Men 55+, 115 pounds

MASTERS WOMEN – includes Masters Women 55+, 65 pounds

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.