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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12 comments:
CG Bench...200x3
Fever Dreams...3,2,2
w/ pull ups/ring dips(no muscle ups for this guy)
tommy
165 x7
[3,2,2] Fever Dreams
Close grip bench press
125 x 4
Some random workout
3/2/2
Bench Press 5-3-1
120 x 6
Fever Dreams
2/2/2 115# Press
Cg bench 145x5,160x3,180x5 fever dreams.6/5/5@155#. Boogy pinecrest.
"Close Grip Bench Press"
110x7
"Fever Dreams"
3/3/3 @115lbs
cg bench 120x3
other thing 2/3/3 with 115
20110308
Close Grip Bench Press 5-3-1+
105x5
120x3
130x11
Fever Dreams
Round 1: 5
Round 2: 4+2/0
Round 3: 4+2/0
Skill Development:
Carry the bar and weights back up to the dorm room.
Lots of looks from the lemmings while I toiled away under the crescent moon.
-Bert
205x7
Fever Dreams: 3/3/5 ...half muscle ups, half pu/dips...
Close Grip Bench
230 for 6
Fever Dreams
4,3,3 with pull-ups and dips @155
195 For 4
2.5,2,2 @155 with 500m row
-Moose
CG Bench 240x3
Fever Dreams
2,3,2 @155#, pull ups and dips
Jay
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