5/16/2011

''Bench Press 5-3-1+ & Survivability'' (05.17.2011)

Warm-up Drills (05.17.2011)
800m Run
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Bench Press 5-3-1+'' (05.17.2011)
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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Survivability'' (05.17.2011)
Complete for time
Row 500m
Then...
Complete as many rounds as possible in 12:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post 500m times and rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (05.17.2011)
''Time Trial''
Swim: 20min
Bike: 60min
Run: 60min
C2: 20min

Post distances to comments.

27 comments:

Justin said...

175lbs 8x

"Survivability" 1:35/8 rds and 3 pull ups

thammond18 said...

Bench Press...195x11

Survivability...1:39/7+5pull ups

tommy

Anonymous said...

Bench: 215 x 6 reps

Survivability: 1:34 500m row / 8 Rounds + 2 Pull Ups


-Josh

M/165#/23y

Anonymous said...

Bench Press 5-3-1+
60/70/75x2
"Survivability"
2:51 row
7 rounds
Alison

Indy said...

Bench press 170x6

Survivability
Row 1:41
11 rds + 5/10/7

Joshua said...

Bench Press 220x7

Survivability
Row 500 meters: 1:37
7rounds+5/10/10

Anonymous said...

Bench Press 90x5

Survivability
Row 500m 2:01
9 rounds+ 4 pullups

colby said...

Bench press: 95/115/125
Survivability 8 round & 8 squats

Kim said...

Bench 85x4
Survivability
2:04 row
8 rounds + 5 pullups

Peter said...

Bench Press 5-3-1+
95/105/115 x 12

Survivability
Row 1:55
10 Rounds + 10 Pushups

Anonymous said...

Bench 5 3 1
160lbs 6 (7EF)

Survivability
1:49
9 Rounds, 10 PUs
Thanks Marcus for all the great Paleo Challenge emails!!!!!
-Lance

Mint said...

Bench press
260 x 7

15 rounds 5 + 10 + 9

Khan said...

"Bench Press 5-3-1+"
120x6

"Survivability"
11rounds +4 pull-ups

Anonymous said...

Bench 195 x 4
Survivability 9 rounds
JB

Mike A. said...

Bench Press- 230x 4

"Survivability"- 1:32 row
9 Rounds + 5/1/0

Dan Hayden said...

Bench Press 215x3
"Survivability" 1:27 row, 13rds +5/10(messed up counting earlier thought it was only 12)

Danny

lewis.robertdavid@gmail.com said...

Bench Press 5-3-1+
120x5
135x3
150x7

Survivability
Row - 1:32.4
Rounds - 12 + 5/0/0

-Bert

Anonymous said...

BIKE 60 MINUTES
12:00 min
PUSH UPS 10X SITUPS 12X AIRSQUATS 15X
13 rnds

Anonymous said...

Biemer:

Bench 285 x 5
Row 1:36
Survivability 7 rounds + 5, 10, 0

Chris Tansey said...

Bench: 135x6
Row:1:50
Survivability: 7 rounds +5+10+6

Anne said...

Bench: 105x4
Row: 1:59
Survivability: 7+5

Michelle said...

Bench 85x3
Row: 500 m/time 1:59
Survivability=7 (red band for pull ups)

Anonymous said...

Bench 255 x 2
Row 1:29.8
Survivability - 10 rounds

Jay

Tina said...

500m row in 1:47

Survivability 8rounds + 4 pullups

Tabata Abmat situps #126 total

Anonymous said...

500M time 1:44
JB

Mint said...

Row 500M 1:30:8

sdaghir@gmail.com said...

500m: 1:31
12 Rnds