''M.E. Push/Split Jerk 1-1-1-1-1 and CF Throwback Test#3'' (01.14.2011)

Warm-up Drills (01.14.2011)
Speed Rope Drills
2 Rnds(1:00 on x :30 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Lunge with Torso Rotation
-Sumo Squats
-Inchworm/Cobra Stretch

''M.E. Push Jerk/Split Jerk 1-1-1-1-1'' (01.14.2011)
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

''CF Throwback Test#3'' (01.14.2011)
Complete as many Air Squats as possible during each of the ''Tabata'' work intervals (:20 on x :10 rest). Immediately after finishing the last Air Squat interval a 4:00 running clock begins it's countdown against which an athlete must execute as many Muscle-ups as possible.

8 Rounds of (:20 on x :10 rest)
Air Squats x Max # of reps possible
Muscle-ups x Max # of reps in 4:00

Notes: Scaling Muscle-ups in this unique fitness testing protocol will be alternating sets of Pull-ups and Ring Dips.

Post total # of Air Squats and total Muscle-ups to comments.

Mobility WOD

CrossFit Endurance WOD (01.14.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.