Tuesday, January 31, 2012

The End Of The Month

Doc Jose' has been crossfitting for two years now!

Another month draws to a close.  The PR board is brimming with names and scores.  There are new faces all around the gym.  There is even a sign on the door.  January has been a very good month!  February will be even better!  The CrossFit Games Open starts in February.  Valentine's day is in February.  What more do you need a whole day devoted to love and the chance to compete against the world!

Today's WOD

Five Sets of...

Close Grip Bench Press 

Set 1: 3 Reps at 50% of 1RM

Set 2: 2 Reps at 75% of 1RM

Set 3: 1 Reps at 85% of 1RM

Set 4: 1 Reps at 90-95% of 1RM

Set 5: 1 Reps at 1RM

Set 6: (Optional) Exceed Set 5

Rest 2-3 minutes between sets working on glute and hip mobility

Then...

3 minute A.M.R.A.P

Burpees