Man I can’t wait for these to drop!

Photo courtesy of Rogue Fitness

Olympic Lifting:

4×3 Touch and Go Power Snatch
4×3 Touch and Go Power Clean and Push Jerk

Post highest weight used for both to Comments

The bench press is one of the most popular lifts for developing strength. Everyone does it, correct or not, due to its perceived ease. You just lie on the bench and go right? (rhetorical question) Wrong. Check out Shane Sweatt give some tips on benching in the video below.

Video courtesy of CrossFit®

Strength:

A) Bench Press 3×3 to establish a  3RM, then 1×3 @ 95% of 3RM, 1×3 @ 90% of 3RM
B) 5×5 Tempo Pullups 3 count hold with chin over bar

Post 3RM Bench Press

*A and B work is done as supersets. For example, perform a set of 3 Bench Presses rest 60 seconds, then perform the 5 Tempo Pull Up, then rest 60 seconds. Repeat until all sets are complete

WOD:

EMOM for 10 Min

5 Handstand Push Ups
25 Double unders

Post successful reps (highest can be is 300)*

*If you cannot get all reps done in the 1 minute time cap, finish the round you are in and then rest the remainder of that current minute.  You will start at the beginning of the next minute.  Ex: I get to 20 DUs at the end of minute 4.  I finish my remaining 5, reps then rest the remainder of minute 5, then start up again at the beginning of minute 6.  So, my score for minute 5 was zero.  If I finish all the remaining minutes successfully, my score will be 270.