5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
Group Instruction
WOD: Heavy FRAN
Thrusters: 10 x 70%, 6 x 80%, 2 x 90% (Based Push Press 1 RM)
Pull Ups: Weighted vest, Band Resisted or Partner Assisted (No Jumping & No Band Assisted)
Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!
Class Prices:
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership
POWER WOD:
Front Squat
Warm up: 3 sets (8,6,4)
Program: 4 sets (6 @ 65%)
Accessories:
GHR w/Weight: 3 sets (8,6,4)
Bands (from bottom) Regular Stance Squat: 3 sets (6)
(starting with bar of light weight and progress)
Pull Up Practice, Goal: 10 Strict Pull Ups
Abs: Hanging Knee to Chest: 3 sets (8)
Final 10 Minutes: Flexibility
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