''Bench Press 5-5-5+ and Vigilante'' (05.05.2011)

Warm-up Drills (05.05.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 7 reps each (PVC)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch
-ITB Stretch

''Bench Press 5-5-5+'' (05.05.2011)
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 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Vigilante'' (05.05.2011)
Complete for time
50 x GHD Sit-ups
20-15-10-5 reps each of
Ring Push-ups
Ring Rows
35 x Box Jumps (24/20'')

Notes: Complete all the GHD Sit-ups before moving onto the rapid fire couplet of Ring Push-ups/Ring Rows. Once all the Ring work is done begin storming through the single set of Box Jumps.
Feeling Frisky despite the week so far? Throw on some body armor, about 20+ pounds worth, and add 12'' to your box jumps making each rep a challenge truly worth surmounting. Get some.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.05.2011)
‘’Time Intervals’’
Swim, Bike, Run, or Row (C2)
SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done!
LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!

Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.

Post distances/watts/speeds/cadences/tempo to comments.