2/11/2011

''M.E. Close Grip Bench Press and Snip-Snip'' (02.14.2011)

''Welcome to the house of pain.''
--Mr. Genoa Salami


Warm-up Drills (02.14.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''M.E. Close Grip Bench Press'' (02.14.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Close Grip Bench Press 1-1-1-1-1

Post loads to comments.

Notes: Place hands inside the 14'' knurling on the barbells for the Close Grip Bench Press. 1-Rep Maximum/Percentage Calculator

''Snip-Snip'' (02.14.2011)
Complete for time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post times/loads to comments.

Mobility WOD

CrossFit Endurance WOD (02.14.2011)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.

14 comments:

colby said...

Close grip bench
125/130/140

Snip snip
10:37

lewis.robertdavid@gmail.com said...

20110214
"ME Close Grip Bench"
115-135-155*-185F-165F

Snip-Snip
5 x Push/Split Jerk (145#)
10 x Burpees
12 x KB Swings (32kg)
4 x Push/Split Jerk (145#)
10 x Burpees
12 x KB Swings (32kg)
3 x Push/Split Jerk (145#)
10 x Burpees
12 x KB Swings (32kg)
2 x Push/Split Jerk (145#)
10 x Burpees
12 x KB Swings (32kg)
1 x Push/Split Jerk (145#)
10 x Burpees
12 x KB Swings (32kg)

11:07

Nothing better than waking up on a Monday morning and slugging through the killing fields with your roommate.

-Bert

Mtn Rob said...

135/155/175lbs

snipsnip
14:18 w 115lbs

Anonymous said...

M.E. Close-Grip Bench Press: 70#
Snip-Snip:
push press 55#
@11:50
Alison

Mint said...

''M.E. Close Grip Bench Press'' (02.14.2011)
265 max

Snip snip @ 145lbs
8:30

thammond18 said...

Close Grip Bench 1RM 230#
Snip Snip @115#
12:07

tommy

Anonymous said...

Close grip bench press-205#

"Snip-snip" 10:37 @175#

Danny

Kristina said...

Close Grip Bench Press
105lbs

Snip-Snip
9:20 w/95lbs

sdaghir@gmail.com said...

CG Bench Press 1rm 285lbs
Snip-Snip
11:49 with 185lbs

Procreation.... who needs it. Right, Rick?

PS Genoa Salami's quote actually was,
"Welcome to the Pain Clinic."

Anonymous said...

bench 220#
snip/snip 9:14 115#
jb

Justin said...

190lbs.
14:25 140lbs 70lb KB

- Bieber

Anonymous said...

Biemer
CG Bench 315#
Snip/ Snip 185#

Anonymous said...

CG Bench 225/255/275 Max
Snip/snip 135#, 32 KG KB 13:20

Jay

Anonymous said...

CG Bench 135/155/165
Snip/snip 14:58 115#

Jon