''Heavy Snatch Singles % Ladder''(10.26.2010)

Warm-up Drills (10.26.2010)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
''Burgener Drill'' (PVC)
-Shoulder Dislocates
-Hip Mobility Complex
-Cobra Stretch
-Inchworms

''Heavy Snatch Singles % Ladder'' (10.26.2010)
After warming up work through the following sets of percentage based single repetitions for the Snatch.

These should be Squat Snatches where proficiency allows.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%

Post loads to comments.

''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.