''Press 3-3-3+ & Pig Egg'' (06.27.2011)

Warm-up Drills (06.27.2011)
Row 750m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x Back Extensions
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Press 3-3-3+'' (06.27.2011)
Work through the following sets of Press 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

''Pig Egg'' (06.27.2011)
3 Rounds for time of
200m Portage (40/20lbs)
Ring Row x 20
KB Swings x 20

Notes: During the 200m Portage (which is simply running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead earns 5 x Burpee Pick-ups on the spot.
KB Swings and Ring Rows may be partitioned during each round.

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Mobility WOD

CrossFit Endurance WOD (06.27.2011)
''10x1:1''
Swim: 10 x 75m/y repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio
Bike: 10 x 1 mile repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio
Run: 10 x 400m repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio
C2: 10 x 40 cals repeats, rest/recovery is exact time it took to complete the interval. 1:1 Ratio

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