''Bench Press 5-3-1+ Orchid'' (03.23.2012)

Warm-up Drills (03.23.2012)

Run 800m
2 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Air Squats
15 x Abmat Sit-ups
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Bench Press 5-3-1+'' (03.23.2012)

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
Wendler's 5-3-1 Training Spreadsheet

''Orchid'' (03.23.2012)

Complete for time
Row 1000m
21-15-9 reps each of
Deadlift (225/155lbs)
Handstand Push-ups
Post times to comments.

Burpee Challenge (Optional)

78 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.23.2012)

''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes
Post distances/split times to comments.