Max Effort Push Jerk Triples (09.18.2009)

Dan,

Thank you for all your help over the last few weeks, it was a privilege to have you in here Coaching. Your passion for CrossFit is something those you worked with were honored to share. We can't wait to see you back in here after your tour, but until then you can definitely expect some truly ridiculous care packages from this family of yours in the Stable... after all, your Mom does train with us.

Fair winds and following seas, brother.

Warm-up Drills (09.18.2009)
Run 400m
20 x Burpees
20 x Abmat Sit-ups
20 x Back Extensions

Max Effort Push Jerk Triples (09.18.2009)
Push Jerk 3-3-3-3 reps
Rest 3:00

SDHP, Ring Dip Met.Con. (09.18.2009)
Complete 7 rounds for time of:
12 x Sumo Deadlift High-Pull (95lbs)
12 x Ring dips

Post loads and times to comments.

Skill Development (09.18.2009)
Complete 3 Rounds of the following at your own pace
Burgener Drill (45lbs)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Hang Squat Snatch x 3
Video Link: Sage Burgener Demo Video

CrossFit Endurance WOD (09.18.2009)
''Intervals''
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Example: For rowing you would find your best 250m time and attempt to hold a pace that represents 90% of it.

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