''C.G. Bench Press 5-3-1+'' (03.08.2011)

Warm-up Drills (03.08.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
9 Fundamentals x 7 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-ITB Drop Lunge
-Scorpion Stretch

''C.G. Bench Press 5-3-1+'' (03.08.2011)
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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Fever Dreams'' (03.08.2011)
Three Rounds with 2:00 rest between efforts of the following.
Against a 6:00 running clock complete a 400m Run and then execute as many rounds as possible in the time remaining of:
2 x Muscle-ups
2 x Push Press (155/95lbs)

Mobility WOD

CrossFit Endurance WOD (03.08.2011)
Swim, Bike, Run, C2
9 Minute Time Trial at maximal effort.

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