CC 2/10/15

Strength:

Bench Press with Straight Bar Against Doubled Micro [orange] (Under 200 lb. Max) or Mini [red] (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
125lb

Bench Press Straight Weight Top Set:
3x205lb wide grip

Accessory:
DB Floor Press @70% (of 8RM DB Floor Press) - 3x Max Reps
55lb: 20, 15, 21

One Arm DB Rows - 4x8 Per Arm
90lb, 100, 100, 105

Bent Over Barbell Rows - 4x10
155lb

Straight Arm Lat Pulldowns - 4x15
Singled red + orange bands from high bar

Core:
Paralette L-Sit Holds - 4x1 Minute
L-sit for one round (in two sets), tuck sits for remainder (in two to three sets)

WOD:
Open WOD 13.1 using Clean & Jerks:

17 minutes:
40 Burpees
75/45 Pound Clean & Jerk, 30 Reps
30 Burpees
135/75 Pound Clean & Jerk, 30 Reps
20 Burpees
165/100 Pound Clean & Jerk, 30 Reps
10 Burpees
210/120 Pound Clean & Jerk, as many reps as possible"

163 reps (13 C&J at 165), this entire thing was unpleasant, got 4 snatches (and attempted 7) at 165 when we did this with snatches in November, doesn't appear I moved much faster doing C&J, other guys only got a few more reps as well.

Finisher:
Banded Upright Rows - 3x50
Red band