''Overhead/Row Time Trial'' (07.09.2010)

Warm-up Drills (07.09.2010)
Run 800m
Press (45lbs) x 5
Push Press (45lbs) x 5
Push Jerk (45lbs) x 5
Split Jerk (45lbs) x 5
''Burgener Drill''
Scorpion Stretch
Lunge w/ Torso Rotations
Shoulder Opening Drill (Wall)

''Overhead/Row Time Trial'' (07.09.2010)
Complete the maximum # of reps/calories possible for each of the following intervals. Any combination of Press, Push Press, Push Jerk, or Split Jerk may be used to move the load from the front rack (shoulder) to the overhead position.

Row (Kcal) x 2:30
Shoulder-to-Overhead (75%1RM) x 2:30
Row (Kcal) x 2:00
Shoulder-to-Overhead (75%1RM) x 2:00
Row (Kcal) x 1:30
Shoulder-to-Overhead (75%1RM) x 1:30
Row (Kcal) x 1:00
Shoulder-to-Overhead (75%1RM) x 1:00
Row (Kcal) x :30
Shoulder-to-Overhead (75%1RM) x :30

Notes: Total score is the sum of calories rowed and reps executed for each work interval. Use 75% of your single rep maximum for the Press to determine load used. The weight must come from the floor.

Post total score to comments.

Skill Development (07.09.2010)
3 Rounds for time of
30 x Double-unders
Prone Plank x Max Time
Left Plank x Max Time
Right Plank x Max Time

30 x Floor Wipers

Notes: Use 25-45lbs for the Prone Plank/Floor Wipers.

CrossFit Endurance Rest Day (07.09.2010)