''Front Squat 3-3-3+ and Black Magic'' (01.31.2011)

Warm-up Drills (01.31.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Push-ups (CFGS)
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Front Squat 3-3-3+'' (01.31.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

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''Black Magic'' (01.31.2011)
Five Rounds for time of
Row 250m
5 x Thrusters (135/95lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24/20'')

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Mobility WOD

CrossFit Endurance WOD (01.31.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

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