''Press 5-5-5+'' (03.16.2012)

Warm-up Drills (03.06.2012)

Run 400m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Press 5-5-5+'' (03.06.2012)

Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Danomatic'' (03.06.2012)

Against a 15:00 Running Clock:
10 x Turkish Get-ups (5L/5R)
In the time remaining complete as many rounds as possible of
5 x DB Push Press (50/35lbs)
7 x Deadhang Pull-ups
9 x Box Jumps (28/24'')

Post rounds/reps completed to comments.

Burpee Challenge (Optional)

86 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.06.2012)

''4-6 x Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.