''2-Position Power Snatch and Leominster'' (02.10.2011)

Warm-up Drills (02.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
Dot Drill (for time)
5 x Deadhang Pull-ups
7 x Hindu Push-ups
9 x Knees-2-Elbows
12 x Goodmornings (45lbs)
-Wrist Circles
-Groiners
-Shoulder Dislocates
-Inchworms/Cobra Stretch

''2-Position Power Snatch'' (02.10.2011)
Without dropping the bar between reps execute one Power Snatch, return to the Hang Position and immediately perform a Hang Power Snatch.


55+65+75%x2x2 (Warm-up Sets)
85%x2x3
95%x2x3

Notes:1-Rep Maximum/Percentage Calculator

''Leominster'' (02.10.2011)
Complete the following for time
200 x Double-unders
21-15-9 reps of
Dumbbell Thrusters
Knees-2-Elbows
200m Farmer's Walk (DB's)

Notes: Feeling Frisky? Vests are the way to go when looking to spice up the day's training.
Start off by storming through the Double-unders as fast as possible, immediately moving into the Dumbbell Thruster-K2E couplet. The WOD will end once each athlete walks 200m with the Dumbbells hanging at their sides in the Farmer's Carry position. Every time the weight is put down during the farmer's carry there is a 6 x Renegade Row tax (3 x each arm).

Mobility WOD

CrossFit Endurance WOD (02.10.2011)
''Tempo 85/95%''
Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

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