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Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x KB Swings (Russian)
5 to 8 Minutes Individual Mobility Drills
''Bench Press 5-5-5+'' (09.12.2012)
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
''Christine'' (09.12.2012)
3 Rounds for time of
Row 500m
12 x Deadlift (1-1.5xBW)
21 x Box Jumps (24/20'')
Mobility WOD
CrossFit Endurance WOD (09.12.2012)''3-5 x Repeats''
Swim: 5 x 50m/y with 3 minute recoveries.
Bike: 3 x 1k with 5 minute recoveries.
Run: 4 x 300m with 5 minute recoveries
C2: 4 x 375m with 5 minute recoveries.
Post times to comments.
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9 comments:
First time I have been to the 6am in a while!
Bench 1RM 135
Christine - 13:24 @ 165 (no that is not my bodyweight!)
Bench Press 5+ & Christine
Worked thru warm up sets
85% = 80# + 6
Christine:
3 rounds for time of 12:40
Row 500m
12 x Deadlift @ 115#
21 x 20" Box Jumps
Bench 135 6 Reps
Christine 14:31 255#, 24" Box
John
3 rounds for time:
Row 250m
25x box jumps
11:35
Mike V
Bench press 165lbs X5
Chrisstine 25:43
Bench Press 5+
Warm-up: 75x5, 95x5, 115x3
Working: 125x5, 145x5, 160x10
"Christine"
3 Rounds for Time
Row 500m
12 x Deadlift @ 1.5 x BW (255)
21 x Box Jumps @ 24"
11:30
That marks a 2:05 PR on this workout with 30lbs heavier on the deadlift (and about 15-20lbs heavier BW).
I'm not a physicist or an engineer, however, the calculations that I did for power output of today's WOD vs March 23, 2011 resulted in a net power increase of over 33%. Pretty cool stuff.
-Bert
Hilarious Bert.
Bench Press 5-5-5+: 125 x 10
Christine (165#): 17:55
Bench 215x6
Christine
275# Deadlift/Burpess(No BJ)
15:46
Jay
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