11-08-08: Bench Press, Pull-Ups, and Dips

Elm City CrossFit WoD for Monday, August 8th, 2011

Bench press with four solid points of contact: feet on floor, hips on bench, shoulders on bench (with shoulder blades pulled together to give a stable platform), and hands on bar.

The band-assist pull-up. Notice the leg crossed over to reduce the chances of slingshotting the band into your own face. Wily veteran move! (CrossFit Threshold)

Ring dips, though this is probably from a full-on muscle-up attempt. Still, the rings are in your armpits and you have to straighten your arms. Whether you came from below the rings, or lowered yourself down from the control position, you have to do the same thing: DRIVE!! (crossfit.com)

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Strength: 2x vertical

• Max Rep Bench @ BW
  
• Max Rep Weighted banded Pull-up
  
• Max Rep Weighted BW Ring Dip
  

Note: No Kipping on Weighted Movement

Exercise	Round 1	Round 2
Bench Press	205#/1	195#/2
Band Pull-Up	11	9
BW Ring Dip	9	7