''Bench Press 3-3-3+ & Crack-Thump'' (05.11.2011)

Warm-up Drills (05.11.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
8 x Deadlift (45lbs)
8 x Barbell Row (45lbs)
8 x Front Squat (45lbs)
8 x Push Press (45lbs)
-Groiners
-Shoulder Opening Drill (wall)
-Front Rack Pos. Band Stretch
-Inchworms/Cobra Stretch


''Bench Press 3-3-3+'' (05.11.2011)
Work through the following sets of 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

''Crack-Thump'' (05.11.2011)
Complete as many rounds/reps as possible in 12:00 of
5 x Front Squat (155/115lbs)
15 x Knees-2-Elbows
25 x Double-unders

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (05.11.2011)
''10x1:1''
Swim: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Run: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.

Post times to comments.