3/02/2012

''M.E. Bench Press & Karen'' (03.02.2012)

Next Intro Course Begins Monday March 5th, 2012!

Warm-up Drills (03.02.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''M.E. Bench Press'' (03.02.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Karen'' (03.02.2012)
For time
150 x Wallball

Post times to comments.

Burpee Challenge (Optional)
63 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.02.2012)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

8 comments:

Alison said...

M.E. Bench Press 90#
"Karen"
14#/10:04

lewis.robertdavid@gmail.com said...

Bench Press 1,1,1,1,1
Warm-up Sets: 75x5, 95x5, 115x5
Working Sets: 155, 175, 195, 215F, 205*

*10lb PR

No wallball, and there's no way in hell I was going to do 150 x DB Thrusters @ 20#. Decided to do the CFFB workout today.

2RM Power Snatch (kg)
40, 44.5, 49, 53.5, 55.8, 62, 66.8

Complete 5 rounds @ 70% of 2RM Power Snatch:
3 x Snatch Pulls
3 x Power Snatches
3 x Snatch Push Press

Rest 120 seconds between sets.

46.8kg

-Bert

Anonymous said...

188lb

8:52min

-Krebs

Anonymous said...

180 not 180**

-Krebs

Anonymous said...

ahhhh i cant type!!!

bench press= 180lb NOT 188

"Karen" 8:52min

-Krebs

Anonymous said...

ME Bench Press 50#
Mrs SB done on Sat

Joshua said...

Karen
10:40

Anonymous said...

M.E. Bench Press...205#
Karen...9:59 (20#)

-Dubs