5/10/2011

''Bench Press 3-3-3+ & Crack-Thump'' (05.11.2011)

Warm-up Drills (05.11.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
8 x Deadlift (45lbs)
8 x Barbell Row (45lbs)
8 x Front Squat (45lbs)
8 x Push Press (45lbs)
-Groiners
-Shoulder Opening Drill (wall)
-Front Rack Pos. Band Stretch
-Inchworms/Cobra Stretch


''Bench Press 3-3-3+'' (05.11.2011)
Work through the following sets of 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Crack-Thump'' (05.11.2011)
Complete as many rounds/reps as possible in 12:00 of
5 x Front Squat (155/115lbs)
15 x Knees-2-Elbows
25 x Double-unders

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (05.11.2011)
''10x1:1''
Swim: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Run: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.

Post times to comments.

20 comments:

Michelle said...

"Crack-Thump"
Front squads w 65 lbs
10 knee to elbows
25 double unders = 4 rounds + 5/10 in 12 min

Justin said...

Tough Mudder not tough enough? Check out this race in VT at www.youmaydie.com. We should sign up next year.

Joshua said...

Bench Press
160x3
180x3
205x8

Crack-Thump
4 Rounds + 5/0/0

Lynn Cassotis said...

Bench Press: 75 x 7
Crack-Thump: 5 Rounds + 5/6/0

Anonymous said...

Bench Press 185 x 8

Crack-thump 3 rounds +5/10/16

JB

Anonymous said...

Bench Press 3-3-3+
50/55/65x5
"Crack-Thump"
55# front squat
3 rounds+80 single-unders
Alison

Anonymous said...

Bench Press
85# x 7

"Crack-Thump"
4 rounds + 5 front squats
(only 85# front squats b/c I can't clean 110)

5 mile recovery run

Laura B.

sdaghir@gmail.com said...

''Bench Press 3-3-3+''
135x5
165x5
185x3
205x3
230x7

''Crack-Thump''
9 Rounds +5/9

Thanks Rickimus, hope they did a cavity search during your passport application process.

thammond18 said...

Bench...190x13

Crack-Thump...4 Rounds +5 (stupid double unders)

tommy

lewis.robertdavid@gmail.com said...

20110511
Bench Press 3-3-3+
110x3
130x3
145x10

Crack Thump
7+2/0/0

Peter said...

Bench Press 3-3-3+
50/65/75/85/95/115 x 10

Crack Thump 105# Squats/ DU attempts....frustrating

3 rounds

Colby said...

Bench Press 3-3-3+
95/105/115 x 11
Crack-Thump
4 rounds + 5 squats @ 135 lbs.
I started strong, then my body cracked, and went thump.

Kim said...

Bench 80x6
Crack-Thump:
4 rounds + 5/10/6

Mtn Rob said...

135, 155, 175x6

Crack thump: No crackthump... went hiking instead.

Mike A. said...

Bench Press
225x5

"Crack Thump"
5 rounds plus 5 squats

Kristina said...

Crack-Thump
5 rounds + 5/10/15
w/115lbs

Dan Hayden said...

Bench press 155x5/180x5/200x5&4/5 ( I got it. Thx anyways Carlos.)

Crack thump 9rds +1 F.Squat

Danny

Anne said...

Bench: 105x8

Crack Thump
4 rounds w/ 95lbs

Anonymous said...

Trevor Sonovick

Bench Press 115x10
Crack Thump: 3 rounds + 5 front squat and 5 k2e/ 135lbs.

Khan said...

Bench Press
110x7

"Crack Thump"
7 Rounds+5