''M.E. Bench Press & X-finity'' (09.28.2011)

Warm-up Drills (09.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Push-ups
10 x Knees-2-Elbows
10 x Air Squats
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''M.E. Bench Press'' (09.28.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Bench Press 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''X-finity'' (09.28.2011)
4 Rounds for time of
6 x Push Jerk (135/95lbs)
12 x Pull-ups
21 x Double-unders

Mobility WOD

CrossFit Endurance WOD (09.28.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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