''Bench Press 3-3-3+ & Quad Sweep'' (09.20.2012)

Warm-up Drills (09.20.2012)
Row 1000m (Damper on 1-3)
3 Rounds for Quality
7 x Med Ball Cleans (40/20)
7 x Burpees
-Shoulder Dislocates
-Groiners
-Sumo Squats
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 3-3-3+'' (09.20.2012)
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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

''Quad Sweep?'' (09.20.2012)
For Time
Run 800m
Then...
21-18-15-12-9-6 of
Wallball
GHD Sit-ups
Then...
Run 800m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.20.2012)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.