''M.E. Deadlift and Fran'' (02.21.2011)

Warm-up Drills (02.21.2011)
Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch

''M.E. Deadlift'' (02.21.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.


5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Fran'' (02.21.2011)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.21.2011)