''Bench Press 3-3-3+ & Pick Your Poison'' (10.11.2011)

Warm-up Drills (10.11.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 3-3-3+'' (10.11.2011)
Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
(See Notes section below for an example of how to find what weight to lift per set)
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

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: For this example's purpose the 1-Rep maximum is 100lbs, follow the steps below to see how we would determine the weights per set.
Step 1: 100(lbs) x .9 = 90
Step 2: Percentages are found by taking 90 x .4 = 36lbs (40%)
Step 3: If necessary round weights to the nearest 5. 36lbs becomes 35lbs for the first warm-up set.
Step 4: Repeat for all percentages/sets
Step 5: Slay.
1-Rep Maximum/Percentage Calculator

''Pick Your Poison'' (10.11.2011)
Complete your choice of the following:

''Cindy''
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

''Mary''
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (alt.legs)
15 x Pull-ups

Post choices and the resulting # of rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.11.2011)