''Front Squat 5-3-1+ & J.T.'' (04.11.2011)

Warm-up Drills (04.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Shoulder Opening Drill (wall)
-Samson Stretch
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (04.11.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''J.T.'' (04.11.2011)
21-15-9 reps for time of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.11.2011)