''Under Duress'' (07.14.2010)

Warm-up Drills (07.14.2010)
2 Rounds of
Single-unders x
(1:30 on x :30 rest)
Hip Mobility Complex
Inchworms
Shoulder Dislocates (PVC)
2 Rounds of

''Burgener Drill'' (PVC/45lbs)
3 x Down and Up
3 x Elbows High and Outside
3 x Muscle Clean
3 x Clean Lands
3 x Clean Drops
3 x High Hang Clean
3 x Mid-Thigh Clean
3 x Clean

Notes: Today we will be using the Clean variation of the ''Burgener Drill'' for instructional purposes. Athletes will be using a narrower hand position in order to facilitate the transition of the barbell as it is received on the shoulders. Cleans are by default Squat Cleans unless otherwise noted (Example: Power Cleans). Below are the definitions for each:

Clean

The clean brings the barbell from the floor to a secure position on the shoulders, the athlete squats (thighs below horizontal) during receipt and recovery. Read 'Clean' as 'Squat Clean'.
Power Clean

The power clean is a clean received and stopped with the thighs horizontal to the deck or above.

''Under Duress'' (07.14.2010)
Complete the following for time:
7 Rounds for time of
7 x Clean (95/65lbs)
7 x Pull-ups

Post times to comments.

Skill Development (07.14.2010)
2 Rounds of the following
:20 x L-sit/V-sit
15 x Hip and Back Extensions
30 x GHD Sit-ups
15 x Hip and Back Extensions
20 x Hollow Rocks

Notes: Hollow Rocks are a 2 count movement (there and back is 1 rep).
Rest a full minute between rounds.

CrossFit Endurance WOD (07.14.2010)
Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

Post distances to comments.