150521 - Wendler + CrossFit

General warm-up
3 rounds
15 calorie row
15 plate push-ups M:45 F:25
15 Twight sit-ups
Strength
Bench press 5, 5, 3, 3, 3
CrossFit 
AMRAP 15: 
20 squat cleans M:115 F:75
20 box jumps M:24 F:20
20 ring rows (floor standard)

5/3/1 Week 7 Bench Press - Final Week!
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%
Accessory
WOD
AMRAP 15: 
20 squat cleans M:115 F:75
20 box jumps M:24 F:20
20 ring rows (floor standard)