''Back Squat 5-3-1+ & Power Elizabeth'' (06.28.2011)

Our Paleo Performance Nutrition Champions will be crowned today and officially announced in tomorrow's post!

Warm-up Drills (06.28.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
12 x Abmat Sit-ups
10 x Walking Lunges
8 x Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Wall Squat
-ITB Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (06.28.2011)
Work through the following sets of Back Squat 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

''Power Elizabeth'' (06.28.2011)
21-15-9 Reps for time of
Power Clean (135/95lbs)
Ring Dips

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (06.28.2011)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5km then pick it up to 95% on the last 5km
C2: 3000m total: at 85% first 1500m, recover 1 minute, then 95% for second 1500m

Post times to comments.