''Heavy Press Triples'' (09.30.2010)

Warm-up Drills (09.30.2010)
Row 750m
Dot Drill (for time)
2 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Heavy Press Triples'' (09.30.2010)
Work up to a heavy Press triple. Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.
Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Event Horizon'' (09.30.2010)
3 Rounds for time of
400m Run
21 x Power Clean (70%1RM)
21 x Air Burpees
400m Run
15 x Power Clean (70%1RM)
15 x Air Burpees
400m Run
9 x Power Clean (70%1RM)
9 x Air Burpees

Notes: Use 70% of your most recent clean single rep maximum to determine your load for the Power Cleans. Air Burpees are executed the same as normal Burpees with an additional jump and touch requirement instead of the overhead clap. Each athlete must make contact with an object 10'' above maximum standing reach.

Mobility WOD

CrossFit Endurance Rest Day (09.30.2010)