''Back Squat 3-3-3+ & Digested'' (06.22.2011)

Warm-up Drills (06.22.2011)
3 Rounds of
Speed Rope (1:00 on x :15 rest)
3 Rounds of
5 x Pull-ups
7 x Clapping Push-ups
9 x Air Squats
-Walking Toe Touches (hamstring stretch)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squat 3-3-3+'' (06.22.2011)
Work through the following sets of Back 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Digested'' (06.22.2011)
Complete as many rounds as possible in 10:00 of
10 x Goblet Squats (32/24kg)
10 x Box Jumps (24/20'')
20 x GHD Sit-ups
-
Rest 1:00
-
Complete as many rounds as possible in 5:00 of
6 x Goblet Squats (32/24kg)
6 x Box Jumps (24/20'')
12 x GHD Sit-ups

Notes: Complete the 10:00 AMRAP, rest for a full 1:00 and then storm through the half-ling 5:00 AMRAP.
For those really itching to throwdown today:
Sub in 1-arm KB Overhead Squats with the same load for the Goblet Squats.
More? Ok. Take your Box Jumps up to a daunting new height of 32'', and round out the ruthlessness by grabbing a 10-25lb bumper plate (or odd object of choice) and hugging it across your chest for the GHD Sit-ups.
This one's going to sting.

Post Rounds completed for parts 1 and 2 to comments.

Mobility WOD

CrossFit Endurance WOD (06.22.2011)
''Time Trial''
Swim: 400m TT
Bike: 8mi TT
Run: 1.5mi TT
C2: 2km TT

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