''CFG Finals Event I.'' (07.19.2010)

Nuri Shakir comes home with another victory!

Warm-up Drills (07.19.2010)

Run 800m

2 Rnds x

''Burgener Drill'' (PVC)

10 x Air Squats

10 x Push-ups

10 x Pull-ups (Deadhang)

10 x GHD Sit-ups

2 Rnds x

''Burgener Drill'' (45/35lbs)
Inchworms

ITB Stretch

Groiners

Shoulder Dislocates (PVC)

''Amanda: CFG Finals Event I.'' (07.19.2010)
9-7-5 Reps each for time of
Muscle-ups
Squat Snatches (135/95lbs)

Notes: The Squat Snatch should be scaled so that it represents a ''heavy'' rep and still fulfills a complete range of motion with the mechanics necessary for a successful lift. If proficiency is the limiting factor the movement may be broken down into a Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat (for each repetition).
Muscle-ups have a turn-out at the top and bottom.

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''Annie'' (07.19.2010)
50-40-30-20-10 reps for time of
Double-unders
GHD/Anchored Sit-ups

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CrossFit Endurance WOD (07.19.2010)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10mi then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% for first 1500m recover 1min, then 95% for second 1500m

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