Warm-up Drills (08.12.2011)
Row 3 Minutes
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
10 x Burpees
10 x Medicine Ball Cleans
-Groiners/Wall Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch
''Bench Press 3-3-3+'' (08.12.2011)
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
''Doppleganger'' (08.12.2011)
Complete for time
Run 800m
30 x Clean (95/65)
30 x Pull-ups
Run 800m
30 x KB Swings (32/24kg)
30 x Pull-ups
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (08.12.2011)
''Tempo 85%''
Swim, Bike, Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC&LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:12min, LC:25min, U:40min
Post times to comments.
Posts
9 comments:
165 x 11
Doppleganger 28:03
- Bieber
Bench...333...205x9
Doppleganger...21:22
tommy
Bench: 165x4
Doppleganger: 23:09
Mike M
Bench Press
205x3
215x1
Doppleganger: 21:30 with 2.5 pood KB.
Bench: 170x8
doppleganger: 25:03
Bench Press 3-3-3+
55/65/75/85/95/110 x 10
Doppelganger (spelling Samy, spelling...)
95#/20kg KB: First 5 squat cleans: 25 Cleans only
23:27
Bench Press 5-3-1+
135x5
145x3
150x9 (2 rep PR @ weight)
Doppelganger
19:25
I hope everyone has a great week forth coming, I'll be out at Wright Patterson AFB making sure I'm medically cleared to fly after graduation! Hopefully spending my off time at CrossFit Wright Patt.
-Bert
Bench Press 3-3-3+
205x6
Doppleganger
w/ 30 Good Mornings@95# subbed for KB Swings
23:53
Bench Press 225 x 6
Doppledanger w/ kb swings in place of cleans
16:47
Jay
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