Warm-up Drills (05.17.2011)800m Run
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
''Bench Press 5-3-1+'' (05.17.2011)
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)
5 x 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
''Survivability'' (05.17.2011)
Complete for time
Row 500m
Then...
Complete as many rounds as possible in 12:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Post 500m times and rounds/reps completed to comments.
Mobility WOD
CrossFit Endurance WOD (05.17.2011)
''Time Trial''
Swim: 20min
Bike: 60min
Run: 60min
C2: 20min
Post distances to comments.
Posts
27 comments:
175lbs 8x
"Survivability" 1:35/8 rds and 3 pull ups
Bench Press...195x11
Survivability...1:39/7+5pull ups
tommy
Bench: 215 x 6 reps
Survivability: 1:34 500m row / 8 Rounds + 2 Pull Ups
-Josh
M/165#/23y
Bench Press 5-3-1+
60/70/75x2
"Survivability"
2:51 row
7 rounds
Alison
Bench press 170x6
Survivability
Row 1:41
11 rds + 5/10/7
Bench Press 220x7
Survivability
Row 500 meters: 1:37
7rounds+5/10/10
Bench Press 90x5
Survivability
Row 500m 2:01
9 rounds+ 4 pullups
Bench press: 95/115/125
Survivability 8 round & 8 squats
Bench 85x4
Survivability
2:04 row
8 rounds + 5 pullups
Bench Press 5-3-1+
95/105/115 x 12
Survivability
Row 1:55
10 Rounds + 10 Pushups
Bench 5 3 1
160lbs 6 (7EF)
Survivability
1:49
9 Rounds, 10 PUs
Thanks Marcus for all the great Paleo Challenge emails!!!!!
-Lance
Bench press
260 x 7
15 rounds 5 + 10 + 9
"Bench Press 5-3-1+"
120x6
"Survivability"
11rounds +4 pull-ups
Bench 195 x 4
Survivability 9 rounds
JB
Bench Press- 230x 4
"Survivability"- 1:32 row
9 Rounds + 5/1/0
Bench Press 215x3
"Survivability" 1:27 row, 13rds +5/10(messed up counting earlier thought it was only 12)
Danny
Bench Press 5-3-1+
120x5
135x3
150x7
Survivability
Row - 1:32.4
Rounds - 12 + 5/0/0
-Bert
BIKE 60 MINUTES
12:00 min
PUSH UPS 10X SITUPS 12X AIRSQUATS 15X
13 rnds
Biemer:
Bench 285 x 5
Row 1:36
Survivability 7 rounds + 5, 10, 0
Bench: 135x6
Row:1:50
Survivability: 7 rounds +5+10+6
Bench: 105x4
Row: 1:59
Survivability: 7+5
Bench 85x3
Row: 500 m/time 1:59
Survivability=7 (red band for pull ups)
Bench 255 x 2
Row 1:29.8
Survivability - 10 rounds
Jay
500m row in 1:47
Survivability 8rounds + 4 pullups
Tabata Abmat situps #126 total
500M time 1:44
JB
Row 500M 1:30:8
500m: 1:31
12 Rnds
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