Warm-up Drills (10.05.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch
''Bench Press 5-5-5+'' (10.05.2011)
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 65%
5 x 75%
5+ x 85%
Notes:1-Rep Maximum/Percentage Calculator
''Sandpaper'' (10.05.2011)
Complete as many rounds as possible in 15:00 of
5 x Burpees
Max Reps x Dumbbell Thrusters (50/35lbs)
Run 400m
Notes: Dropping Dumbbells will be an immediate 5 x Burpee tax.
Post rounds/reps to comments.
Mobility WOD
CrossFit Endurance Rest Day (10.05.2011)
Posts
11 comments:
Bench: 100lbs ME
Sandpaper: 10/6/7 + 5 burpees & 3 db thrusters (30lb DBs)
Bench: 185 X 10
Sandpaper: 7/6/6 (40lb)
Bench 5.5.5...185x13
Sandpaper...10/10/10/12 @50lbs
tommy
That photo looks simultaneously like Bart Simpson and a wang. Is the picture weird, or am I?
Bench Press: 10 @ 225.
Sandpaper Rounds: 17 - 10 - 7 - 9.
Justin
Bench 13 @ 75
Sandpaper 10/9/9
110x12
14/12/10/11 @35
105x8
9/8/8 @30 with a 5 burpee penalty from Khan for dropping weights.....i suck
M.E. Bench Press
175x13
Sandpaper
10/5/5/7 - last 400 meters
Bench 100x6
7/5/5/3 with 35#
Bench 140 x 12
Bert
Bench Press 165 ME
Sandpaper 3 rds(6,7,7) 30 pds.
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