''Bench Press 5-3-1+ & Finesse'' (10.19.2011)

Warm-up Drills (10.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-3-1+'' (10.19.2011)
Work through the following sets of Bench Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

''Finesse'' (10.19.2011)
Complete as many rounds/reps as possible in 15:00 of
Row 500m
25 x Toes-2-Bar
50 x Double-unders

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.19.2011)
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.


Callie said...

bench 110x6
other thing one round plus row and 25 knee to elbow

Anonymous said...

Bench Press 5-3-1+
1 round+row+25k-2-b

Marcus said...

Bench 195 x 7
Finesse: 3 rounds + 150 row

Khan said...

"Bench Press 5-3-1+"

3 Rounds rx'd

Davidian said...

bench 125x13
finesse 2rds +row

Joshua said...

Bench Press: 5,3,1+
155x5, 175x3, 200x8

1 Round+ Row/25/-

Waldo said...

Bench - 175x6
Finesse - 1 RD 12 D/U's. I hate Double Unders.

Michelle said...

85# x 6
Finesse= 2 rnds + 498m row

Jamie said...

110lbs x 3

2 Rounds + 250m

I beat you Rich!! :o)

Trevor said...

125 lbs x 6

1 Round + 500 m and 20 knees to elbows

Kim said...

Bench 85x5
1 round + 31DU's

sdaghir@gmail.com said...

''Bench Press 5-3-1+''

4 Rounds +122m

lewis.robertdavid@gmail.com said...

Bench Press 5,3,1+
Warm-up Sets: 75x5, 85x5, 95x5
Working Sets: 125x5, 140x3, 155x8

Row 500m
25 x T2B (strict)
50 x Double Unders

2 + 1 T2B


Matt said...

245 x 6

3 Rnds