3/06/2011

''C.G. Bench Press 5-3-1+'' (03.08.2011)

Warm-up Drills (03.08.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
9 Fundamentals x 7 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-ITB Drop Lunge
-Scorpion Stretch

''C.G. Bench Press 5-3-1+'' (03.08.2011)
Work through the following sets of Close Grip Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition 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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Fever Dreams'' (03.08.2011)
Three Rounds with 2:00 rest between efforts of the following.
Against a 6:00 running clock complete a 400m Run and then execute as many rounds as possible in the time remaining of:
2 x Muscle-ups
2 x Push Press (155/95lbs)

Mobility WOD

CrossFit Endurance WOD (03.08.2011)
Swim, Bike, Run, C2
9 Minute Time Trial at maximal effort.

Post distances to comments.

12 comments:

thammond18 said...

CG Bench...200x3

Fever Dreams...3,2,2
w/ pull ups/ring dips(no muscle ups for this guy)

tommy

Justin said...

165 x7

[3,2,2] Fever Dreams

colby said...

Close grip bench press
125 x 4
Some random workout
3/2/2

Peter said...

Bench Press 5-3-1
120 x 6

Fever Dreams
2/2/2 115# Press

Anonymous said...

Cg bench 145x5,160x3,180x5 fever dreams.6/5/5@155#. Boogy pinecrest.

Khan said...

"Close Grip Bench Press"
110x7
"Fever Dreams"
3/3/3 @115lbs

Callie said...

cg bench 120x3
other thing 2/3/3 with 115

lewis.robertdavid@gmail.com said...

20110308
Close Grip Bench Press 5-3-1+
105x5
120x3
130x11

Fever Dreams
Round 1: 5
Round 2: 4+2/0
Round 3: 4+2/0

Skill Development:
Carry the bar and weights back up to the dorm room.

Lots of looks from the lemmings while I toiled away under the crescent moon.

-Bert

Matt said...

205x7

Fever Dreams: 3/3/5 ...half muscle ups, half pu/dips...

Mint said...

Close Grip Bench
230 for 6

Fever Dreams
4,3,3 with pull-ups and dips @155

Brian said...

195 For 4
2.5,2,2 @155 with 500m row

-Moose

Anonymous said...

CG Bench 240x3
Fever Dreams
2,3,2 @155#, pull ups and dips

Jay