''Front Squats 3-3-3+ & Huskie Baby Helen'' (07.28.2011)

Warm-up Drills (07.28.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
-Samson Stretch
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (wall/band)

''Front Squats 3-3-3+'' (07.28.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.


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

''Huskie Baby Helen'' (07.28.2011)
4 Rounds for time of
Run 200m
12 x KB Swings (Heavy)
10 x Pull-ups (C2B)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (07.28.2011)