''Bench Press 5-5-5+ & Sandpaper'' (10.05.2011)

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)