Performance
Press 5 x 5 @ 65-75-80-80-80%

3 RFT
20 WBS 20/14 to 10’
20 KB Swings 24/16kg
200m Run

Fitness
Press 3 x 5 – work up to a heavy triple.

3 Rounds For Time of:
20 Wallball Shots 20/14# to 10/9’
20 Kettlebell Swings 20/16kg

Bring a Friend Workout on Saturday at 9am

Our monthly free intro session. Introduce your friends and family to MaD CrossFit. This Saturday May 3rd at 9am.
Free class for all, does not count as one of your weekly visits.

Basics

Press Set Up:

•Stance = hip width
•Hands just outside the shoulders
•Bar in front, resting on the “rack” or “shelf” created by the shoulders
•Elbows down and in front of bar; elbows are lower than in the front squat
•Tight midsection
•Closed grip, with thumbs around the bar
Press Execution:
•The cue for the action is “Press”
•Drive through heels; keep the whole body rigid; tight belly
•Bar travels straight up to locked out, with active shoulders, directly overhead
•Head accommodates bar (bar path is a straight line)