''C.G. Bench Press 3-3-3+ and EAS Party'' (03.01.2011)

Warm-up Drills (03.01.2011)
Speed Rope Drills x 3:00
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Pistols
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch

''C.G. Bench Press 3-3-3+'' (03.01.2011)
Work through the following sets of Close Grip 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''EAS Party: Now You're Done'' (03.01.2011)
Run 400m
21-15-9 reps each of
Power Snatch (70-80%1RM)
Toes-to-Bar (strict)
Run 400m

Notes: There should be zero swing in the Toes-2-Bar movements as we want everyone to focus on using a strict, controlled execution for each rep. Scale as needed with Knees-to-Elbows and be sure to apply the same criteria as described above.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.01.2011)
8 Rounds of (:20 x :10rest)
Swim: Use 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 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.


colby said...

CG bench press: 85/100/115 x 6
EAS Party: now you're done! 19:43. 85#

Brian said...

19:51 #115 Rowing for the WOD ankle is not 100%
maxed on cg bench 195#

It is great to be back!


Lynn Cassotis said...

75# Max Bench Press
18:36 @ 45#

0 said...

CG Bench Press 5-5-5+

EAS Party
21:50 @ 105


Anonymous said...

CG Bench Press:
EAS Party:
40# 17:11

Justin said...

125/135/155 x9

23:35 with 95lbs

Khan said...

"CG Bench Press"

"EAS Party"
17:27 @75lbs/ T2B

twisted steel said...

j's getting out party

15:52 with 95lbs

Mint said...

C.G. Bench Press 3-3-3+
170,185, 225 for 11

EAS Party: Now You're Done

Peter said...

C.G. Bench Press 3-3-3+
95/105/115 x 9

EAS Party...75# Snatches

thammond18 said...

Close Grip Bench...

18:48 w/95lbs


Anonymous said...

They are few and far between, but today was a day off.

Anonymous said...


close grip bench press
95, 115, 135 x 7

15:42 85 1bs

calllie said...

115 for 6. i forget the other thing. 18 and some change. the end.

Anonymous said...

CG Bench 225x3
EAS Party - 105 lbs 18:48


Marcus said...

Bench: 165x6
EAS Party: 17:21 115lb

FoGLe said...

EAS PARTY 13:01 @115