For those new to CrossFit or new to competing, the Desert Warrior Competition Series is a great place to start!  There will be beginner, intermediate, RX, and Elite divisions.  Everyone will have a good time!  Would be great having a big JSCF presence out there!

S/S/S:

Floor Press

5X3

Use 65% of Bench Press 1RM (from 3Apr)

Post weight used to Comments

Video courtesy of Supertraining.tv   Mark Bell from SuperTraining Gym and Brandon Lilly discuss floor press technique and the importance of incorporating this accessory movement into your bench press training routine.

WOD:

3-6-9-9-6-3:

Ring Dips

Plyo Push Up (one plate, side to side)

Post time to Comments

Video courtesy of SSD.  So, set up for a push up with the plate either to the left or to the right of you.  Go down until your chest touches the floor.  Explode up, having your hands leave the ground and land on the plate.  From there your explode off again, landing to the opposite side of the plates.  Unlike the above video, that will be one rep for us.  A scaled version would be to explode up, land on the plates, and walk the hands over to the other side. Men, use a 45# plate, ladies, use a 25# plate.