12/28/2010

''Bench Press 3-3-3+'' (12.29.2010)

Warm-up Drills (12.29.2010)
Speed Rope Drills x 2:00
Dot Drill (for time)
Speed Rope Drills x 1:00
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)

''Bench Press 3-3-3+'' (12.29.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Winter Advisory'' (12.29.2010)
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.29.2010)
''Hill Sprints''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 Kcals with dampers setting 8-10 with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Post times to comments.

21 comments:

Ultimate MMA & Self Defense said...

I messed up the bench press:
145/165/185

18:33 @ 135 for winter advisory

"Elfie" said...

Bench Press:
95/105/115 x 6
It appears I need a lot more work on bench pressing

"Winter Advisory"
16:07 @ 115

Marcus said...

Bench Press:
130/133/165x7

Winter Advisory:
14:41 @ 135

John M said...

Bench Press
135/150/170X4

Winter Advisory
16:34 @ 135

Khan said...

"Bench Pres 3-3-3+"
70/80/90x13

"Winter Advisory"
13:48 @95lbs

Mtn Rob said...

Bench
110/130/145x10reps
winter advisory 16:08@115lbs

Anonymous said...

Bench Press 145/170/190x8
Winter advisory 11:59 @135#

Danny

Anonymous said...

Bench press 145/165/185 x 8

Winter advisory 19:04 @115#

JB

matt L said...

Bench press 125/145/165x10

Winter advisory
16:20 w/#135 as rx'd

Laura said...

Bench 70/80/90x1
Winter Advisory 17.44 @ 85lbs.

lewis.robertdavid@gmail.com said...

Bench Press 120/130/145x9

"Winter Advisory"
13:16 @ 135#

-Bert

Peter said...

Bench Press 85/95/110 (10 reps)

Winter Advisory 15:13 95#

Gollum said...

Bench Press 140/150/165 x 13

Winter Advisory
12:09 @ 135# as rx'd

Mike S. said...

''Bench Press 3-3-3+'' 

220/250/280

''Winter Advisory'' 
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135lbs)

11:23 rxd

Mike D said...

Bench Press
105 / 115 / 125x8

16:?? @ 95#

richard said...

I to messed up the loads for the bench press

175/190/215x8

Winter Advisory

13:50ish

Kristina said...

Bench Press
65/70/80+9

Winter Advisory
14:09?@ 95lbs

Indy said...

Bench press
115/130/150 x 10

Winter Advisory

13:32

Andrew said...

max bench at 175lb. workout 11:56 R'xd

Brian said...

195/205/215f

14:34

-Moose

sdaghir@gmail.com said...

Bench Press 3-3-3+
185x3
205x3
225x10

''Winter Advisory''
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135lbs)
10:43

Two more make-up WODs done. Both of these were completed Sunday 01.09.2011 with another heavy deadlift make-up WOD as well. Keeping Toes-2-Bar strict is annoying when trying to haul ass but worth it in the long run. Quality trumps every other priority.