''Bench Press 5-3-1+ & Restless Legs'' (08.05.2011)

Warm-up Drills (08.05.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Samson Stretch
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Bench Press 5-3-1+'' (08.05.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Restless Legs'' (08.05.2011)
Complete for time
Run 200m
21 x Deadlift (225/155lbs)
Run 400m
15 x Deadlift (225/155lbs)
Run 800m
9 x Deadlift (225/155lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.05.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Post distances to comments.