WOD: Monday 210301
Looking pretty comfortable with those lunges, Kelly!
WHITEBOARD BRIEF
- Strength: Today we'll be building to heavy set of 1+ in the Floor press. Make sure to have spotters in place. Floor Press is likely in the 85% range compared to your regular Bench Press, but remember these sets are based on "feel", so if you had a bad night of sleep etc, don't get too wrapped up in the %s. Bend the bar in half, pull your shoulder blades back, and shoulders away from your ears, so we keep the shoulder in a good position.
- Metcon: Classic CF Benchmark today. For most, these reps should be really fast singles. Move fast but don't get sloppy.
FLOOR PRESS
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-4 reps with a heavy load, not necessarily a max.
“GRACE”
For time:
30 Clean & Jerks (139/95)
- Goal: HARD effort.
L3: (115/75)
L2: (95/65)
L1: (75/55 or DBs 30/20s)
TIME CAP = 7:00
BANDED REVERSE FLY
3 x 50. Rest 60s.