4/27/2011

''M.E. Bench Press & Blackjack AMRAP'' (04.28.2011)

Warm-up Drills (04.28.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''M.E. Bench Press'' (04.28.2011)
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 personal record.



5 x 40% (warm-up)

3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''Blackjack AMRAP'' (04.28.2011)
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Sit-ups
21 x Double-unders

Notes: It's a Thursday and we know some of our athletes out there are full of piss and vinegar. The truly stout of heart will substitute GHD Sit-ups for Abmat Sit-ups as well as Wallball 2-Fers for Wallball. Wallball 2-Fers are executed the same as a traditional Wallball Shot except they include an additional Air Squat repetition that needs to be completed while the ball is still in flight.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.

17 comments:

Mint said...

Bench press max 300. 305 fail=bitch

Lee said...

Bench press max 90lbs
Blackjack AMRAP: 3 (Abmat/Wallball)

Mike Scotina said...

M.E. Bench press: 310#

Blackjack:

7 rounds of STUPID IDIOT and 2 wallball twofers

9 - wallball twofers
12 - GHD situps
15 - double unders

My version was way better Samy.

Anonymous said...

M.E. Bench Press 105#

"Blackjack" AMRAP
9 x wallball
15 x GHD situps
21 x double unders
4 rounds plus 9 WB plus 15 GHD plus 7 DU

Laura B.

Dan Hayden said...

M.E. Bench 240# Rest day/paper. Tomorrow will be a better day.

Danny

sdaghir@gmail.com said...

''M.E. Bench Press''
Finally back in the fight with Bench Press, wrist feels 100 percent again on this movement. Yessssss. Still managed to hit 285lbs for my 1RM today, which was a pleasant surprise.

''Blackjack AMRAP''
9 x Wallball 2-Fers (20lbs)
15 x GHD Sit-ups
21 x Double-unders

5 Rounds +9/4
w/Gasmask

Sad Note: After 13 months of truly dedicated service my jump rope unfortunately failed to live through today's workout. River burial on funeral pyre will occur shortly.
See you in Valhalla, old friend.

lewis.robertdavid@gmail.com said...

20110428

"M.E. Bench Press"
135-155-170-185F-175-180*-185F

"Blackjack AMRAP"
9 x Wallball 2-Fers (20#)
15 x GHD Situps
21 x Double Unders

5 Rounds + 9/4

See you all on Saturday.

-Bert

Anonymous said...

M.E. Bench Press:
70# failed
AMRAP:
3 rounds+62 singles
Alison

thammond18 said...

ME Bench...235(pr)

Blackjack AMRAP...
4rnds + 9/15/0

tommy

Anonymous said...

M.E. Bench Press: 255lbs
Blackjack AMRAP
4 rds + 9/8/
9 Wallball 2-Fers
15 Med Ball Sit-ups @ 20lbs
21 Double Unders

Joshua

Mtn Rob said...

205lbs ME Bench
2rnds + 9WB, 15situp, 11 DU

Peter said...

M.E. Bench Press - 135#
Blackjack
2 Rounds + 14DU (took for ever to try DU's: need to get more coordination)

Anonymous said...

Bench
185-205-225-245-(Fail 265)-250

Backstrap AMRAP 12:00
9 wallball 2fers
15 GHD Situps
21 double unders

5 rounds + 9/15/0


Josh

M/23/155lbs

Anonymous said...

biems:

Bench: 315, 240(fail) 240 (fail)

6 rounds + 6 wallys

Anonymous said...

ps. that was supposed to say 340 not 240

Anonymous said...

235 1rm

Jim

Anonymous said...

Erica
ME Bench Press 90#

Black Jack
4 rnds +5wb