CC 12/30/14

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

115lb (46%) to doubled red bands
 
Bench Press Straight Weight Top Set:
5x215lb, med grip (PR)

Accessory:
Flat DB Press, 3x8
60lb, 65, 70

One arm DB Rows, 4x10/arm

75lb, 80, 90, 90

Chest supported (Flat) Swiss (or straight) barbell rows, 4x10

Subbed rounded back Sweatt shrugs from blocks - 95, 115, 125, 135

Lat pulldowns  (cable w/ attachment, or banded) 4x20

Doubled red bands

Core:
V ups w ankle weights, 3x20
Unweighted
 
WOD:
CrossFit Mainsite WOD 141226

21-18-15-12-9-6-3:
Power cleans (95)
Situps (GHD)
GHD Back extensions

12:28

Finisher:
Standing, banded reverse flys, 4x25
Orange