Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rope Climbs, Push Press and Rows
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.
On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.
There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.
* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!