''Bench Press 5-3-1+ & Survivability'' (05.17.2011)

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.