''M.E. Bench Press & Blackjack AMRAP'' (04.28.2011)

Warm-up Drills (04.28.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''M.E. Bench Press'' (04.28.2011)
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 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

''Blackjack AMRAP'' (04.28.2011)
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Sit-ups
21 x Double-unders

Notes: It's a Thursday and we know some of our athletes out there are full of piss and vinegar. The truly stout of heart will substitute GHD Sit-ups for Abmat Sit-ups as well as Wallball 2-Fers for Wallball. Wallball 2-Fers are executed the same as a traditional Wallball Shot except they include an additional Air Squat repetition that needs to be completed while the ball is still in flight.

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
8 Rounds (:30 x :20 rest)
Swim: Use a 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 a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.