''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)

Warm-up Drills (04.08.2011)
Row 500m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 3'' (04.08.2011)
Complete as many rounds/reps as possible in 5:00 of
1 x Squat Clean (165/110lbs)
1 x Jerk (165/110lbs)

Notes: Any combination of movements (Power Clean, Front Squat, Squat Clean, Press, Push Press, Push Jerk, or Split Jerk) may contribute to the completion of each Squat Clan/Jerk. The movements require the following criteria to be met:
1. The barbell must be Cleaned from the deck
2. The barbell must pass through a full Front Squat position
3. When moving the weight overhead the bar must end up stable and centered over mid-foot with arms fully locked out.
4. The overhead portion may only be completed for score if it is immediately subsequent to the Squat Clean rep (ie. if a Split Jerk attempt is failed the weight must begin again from the deck and move through a complete Squat Clean first).
Get some, beasts...

Post total rounds/reps as well as total # reps to comments.

Skill Development (04.08.2011)
5 Rounds of the following Ring complex:
:10 x Ring Support
1 x Negative Muscle-up
Max Reps x False Grip Ring Pull-ups

Notes: Complete the timed hold in the Support position before reacquiring a false grip while slowly lowering to full extension through a negative Muscle-up (use as much control as possible through this range of motion, muscular time under tension being the priority). Once the athlete is at full extension they begin their max rep set of False Grip Ring Pull-ups.
Rest as needed between efforts in order to execute the best sets/reps/holds possible. Scoring high reps here is another example of how the end numbers is 100% relative to the combined quality of effort and execution.

Mobility WOD

CrossFit Endurance WOD (04.08.2011)
‘’Time Trial’’
Swim:400m
Bike: 8 miles
Run: 1.5 miles
C2: 2k

Post times to comments.