speed bench

8-10 sets x 3 reps @ 55% 1rm

then,

4 rounds for time of:

25 wall ball (20/14)

25 double unders

there is a 10 minute time limit for this metcon.  Here is a recent CrossFit Journal video by Louie Simmons of Westside Barbell on the importance of speed training.  If you don't already have a subscription to the CrossFit Journal, it is $25/year for full access to current and archived entries and it is a phenomenal value!!

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Nat   |128.146.132.xxx |2010-01-12 16:45:30 Speed Bench at 55#. Then 14# wallball and 100 singles, 4 rounds, under 9 min. Reply | Quote 0   0

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