''Press 5-3-1+ & Ketchup'' (04.06.2011)

Warm-up Drills (04.06.2011)
Row 35kcal
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Hindu Push-ups
10 x Air Squats
-Shoulder Dislocates (PVC)
-Shoulder Opening Drill (wall)
-Wall Squats
-Lunge w/Torso Rotation

''Press 5-3-1+'' (04.06.2011)
Work through the following sets of Presses 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

''Ketchup'' (04.06.2011)
Complete as many rounds as possible in 14:00 of
Run 200m
7 x Handstand Push-ups
10 x KB Swings (32/24kg)

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Mobility WOD

CrossFit Endurance WOD (04.06.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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