Monday 17.8.15

Ben Sm

Another delve into the Crossfit Journal, this time for an article on Ben Smith and his road to success in this years Games.

A. Bench Press 1-1-1-1-1

  • 16 minutes and increase load each set

B. Strict Ring Dips and Pull Us (10 minutes)

  • 3 x 10/6 Strict Ring Dips
  • 3 x 10/6 Pull Ups

C. 8 minute AMRAP:

  • 10 T2B
  • 20 Pistols (alternating)
  • 30 OH KB Swings @ 24/16kg

FF Version:

  • 10 Knee Raises
  • 30 Air Squats
  • 30 OH KB Swings w/appropriate weight

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