7/27/2011

''Bench Press 5-5-5+ & Lacoste'' (07.27.2011)

Warm-up Drills (07.27.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Groiners/Wall Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''Bench Press 5-5-5+'' (07.27.2011)
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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Lacoste'' (07.27.2011)
Complete as many rounds as possible in 12:00 of
5 x Hang Power Clean (115/85lbs)
10 x Wallball (20/14lbs)
15 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (07.27.2011)
''Time Trial''
Swim:12min
Bike:24min
Run:20min
C2:12min

Post distances to comments.

13 comments:

lewis.robertdavid@gmail.com said...

20110727
Bench Press 5-5-5+
105x5
120x5
135x16

"Lactose" - AMRAP 12:00
5 x Hang Power Cleans @ 135#
10 x Dumbbell Thrusters @ 20#
15 x Box Jumps @ 24"

6 rounds + 5 cleans

-Bert

lewis.robertdavid@gmail.com said...

Stupid auto correct on the phone.

Anonymous said...

Bench Press 5-5-5+
50/60/70x5
"Lacoste"
3 rounds + 5 hang power clean 65#
Alison

Mtn Rob said...

Bench press 5,5,5+

125x5, 145x5, 160 x9

haha Lactose! Thats what it should be called!

3rnds + 5 hang cleans, 10 WB, 9 Box jumps

Anonymous said...

Bench press 5-5-5+
225x5/245x4F/225x7

Lacoste
115lb hpc, 40lb thruster and 24" box jump
5 rounds + 5 hang power clean

Mike H

Anonymous said...

150x9

5rds + 3cleans @115lbs
-Nick F

Peter said...

Bench Press 5-5-5+
85/105/115 x 10

Lacoste (105#)
5 Rnds

Colby said...

Missing you all!
Bench press 5-5-5+ : 105/115/125 x 5
As you can see BMT cost a lot of muscle. Ill keep up with what I can!
Yours in savagery,
Elphie

Anonymous said...

Bench Press 5-5-5+
85/105/115 x 10

Lacoste (105#)
7 Rnds + 5 cleans + 2 WB

JohnB

sdaghir@gmail.com said...

ELFIE! We miss you too dude, congratulations on graduating BMT. When you coming home to visit?

Mike A. said...

Bench Press:
210x8

Lacoste:
7 rounds + 5/2 @155#

Anonymous said...

Bench Press 210 x 9

Lacoste
7 rds + 2 Hang cleans

Jay

Anonymous said...

Bench: 8 X 170#

Lacoste:
8 rounds

-Lt. Hoostie