Warm-up Drills (07.27.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Groiners/Wall Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch
''Bench Press 5-5-5+'' (07.27.2011)
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
''Lacoste'' (07.27.2011)
Complete as many rounds as possible in 12:00 of
5 x Hang Power Clean (115/85lbs)
10 x Wallball (20/14lbs)
15 x Box Jumps (24/20'')
Post rounds/reps completed to comments.
Mobility WOD
CrossFit Endurance WOD (07.27.2011)
''Time Trial''
Swim:12min
Bike:24min
Run:20min
C2:12min
Post distances to comments.
Posts
13 comments:
20110727
Bench Press 5-5-5+
105x5
120x5
135x16
"Lactose" - AMRAP 12:00
5 x Hang Power Cleans @ 135#
10 x Dumbbell Thrusters @ 20#
15 x Box Jumps @ 24"
6 rounds + 5 cleans
-Bert
Stupid auto correct on the phone.
Bench Press 5-5-5+
50/60/70x5
"Lacoste"
3 rounds + 5 hang power clean 65#
Alison
Bench press 5,5,5+
125x5, 145x5, 160 x9
haha Lactose! Thats what it should be called!
3rnds + 5 hang cleans, 10 WB, 9 Box jumps
Bench press 5-5-5+
225x5/245x4F/225x7
Lacoste
115lb hpc, 40lb thruster and 24" box jump
5 rounds + 5 hang power clean
Mike H
150x9
5rds + 3cleans @115lbs
-Nick F
Bench Press 5-5-5+
85/105/115 x 10
Lacoste (105#)
5 Rnds
Missing you all!
Bench press 5-5-5+ : 105/115/125 x 5
As you can see BMT cost a lot of muscle. Ill keep up with what I can!
Yours in savagery,
Elphie
Bench Press 5-5-5+
85/105/115 x 10
Lacoste (105#)
7 Rnds + 5 cleans + 2 WB
JohnB
ELFIE! We miss you too dude, congratulations on graduating BMT. When you coming home to visit?
Bench Press:
210x8
Lacoste:
7 rounds + 5/2 @155#
Bench Press 210 x 9
Lacoste
7 rds + 2 Hang cleans
Jay
Bench: 8 X 170#
Lacoste:
8 rounds
-Lt. Hoostie
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