10/05/2011

''Bench Press 5-5-5+ & Sandpaper'' (10.05.2011)

Warm-up Drills (10.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-5-5+'' (10.05.2011)
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

''Sandpaper'' (10.05.2011)
Complete as many rounds as possible in 15:00 of
5 x Burpees
Max Reps x Dumbbell Thrusters (50/35lbs)
Run 400m

Notes: Dropping Dumbbells will be an immediate 5 x Burpee tax.

Post rounds/reps to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.05.2011)

11 comments:

Laura said...

Bench: 100lbs ME
Sandpaper: 10/6/7 + 5 burpees & 3 db thrusters (30lb DBs)

Silverback said...

Bench: 185 X 10
Sandpaper: 7/6/6 (40lb)

thammond18 said...

Bench 5.5.5...185x13
Sandpaper...10/10/10/12 @50lbs
tommy

Anonymous said...

That photo looks simultaneously like Bart Simpson and a wang. Is the picture weird, or am I?

Bench Press: 10 @ 225.
Sandpaper Rounds: 17 - 10 - 7 - 9.

Justin

Kim said...

Bench 13 @ 75
Sandpaper 10/9/9

Khan said...

110x12
14/12/10/11 @35

Anne said...

105x8
9/8/8 @30 with a 5 burpee penalty from Khan for dropping weights.....i suck

Joshua said...

M.E. Bench Press
175x13

Sandpaper
10/5/5/7 - last 400 meters

Callie said...

Bench 100x6
7/5/5/3 with 35#

lewis.robertdavid@gmail.com said...

Bench 140 x 12

Bert

Anonymous said...

Bench Press 165 ME

Sandpaper 3 rds(6,7,7) 30 pds.