''Bench Press 3-3-3+'' (12.29.2010)

Warm-up Drills (12.29.2010)
Speed Rope Drills x 2:00
Dot Drill (for time)
Speed Rope Drills x 1:00
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)

''Bench Press 3-3-3+'' (12.29.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

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''Winter Advisory'' (12.29.2010)
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135/95lbs)

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Mobility WOD

CrossFit Endurance WOD (12.29.2010)
''Hill Sprints''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 Kcals with dampers setting 8-10 with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

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