''Hang Cleans 70-85% & Helen'' (03.14.2011)

Warm-up Drills (03.14.2011)
Row 750m
''Burgener Drill'' (3 Rnds/PVC)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch



''Hang Cleans 70-85%'' (03.14.2011)
Every minute, on the minute, for 10 minutes:
2 x Hang Clean (70-85%)

Notes: The Hang Clean starts from the standing position with the barbell at mid-thigh level, and is received in the full squat position (barbell in the front rack, seated across the shoulders).
Warm-up with 3-5 lightweight sets of Hang Cleans before beginning the time based component of this workout.
Use these warm-up sets to approach a load representing 70-85% of your 1-Rep maximum Clean (see archives 02.17.2011), stopping at a weight that can be executed with proper technique and feels moderately 'heavy'.
Once you've determined which load to use begin a 10 minute running clock and at the top of each minute execute 2 x Hang Cleans. The reps do not have to be unbroken, but they must be in rapid succession.
Continue for the full 10:00 if possible, failure constitutes not completing the 2 reps within a 1 minute window of time or 3 consecutive failed attempts at a lift. Technique is paramount.

Post loads and rounds/minutes completed to comments.

''Helen'' (03.14.2011)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (03.14.2011)