Max Effort Bench Press
W.O.D.
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AMRAP 10:00
5 R/L KB Cleans
5 R/L KB Jerks
5 R/L KB Overhead Squats
Rest
100 Pushups
"Human beings just weren't built to run slowly in a
straight line for prolonged periods of time."
~ Matt Pack
Training Article
"Fat Loss for Dummies, Part 2: The Lost Art of Intensity."
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Max Effort Bench Press
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