''Bench Press 5-3-1+ & Finesse'' (10.19.2011)

Warm-up Drills (10.19.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-3-1+'' (10.19.2011)
Work through the following sets of Bench Press using the percentage based sets outlined below.
IMPORTANT: 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.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

''Finesse'' (10.19.2011)
Complete as many rounds/reps as possible in 15:00 of
Row 500m
25 x Toes-2-Bar
50 x Double-unders

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.19.2011)
''8x:30/:20''
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.

Post distances to comments.