''Deadlift 5-3-1+ & CFE 10xIntervals'' (07.26.2011)

Warm-up Drills (07.26.2011)
3 Rounds of
Speed Rope x 1:00
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Deadlift 5-3-1+'' (07.26.2011)
Work through the following sets of Deadlifts 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

Skill Development (07.26.2011)
10 Rounds for maximum distance Rowing of
(:30 on x :20 Rest)

Notes: Maximum wattage possible for all working intervals.

Post total distance covered and average wattages to comments.

Mobility WOD

CrossFit Endurance WOD (07.26.2011)
''10x:30x:20''
10 Rounds of (:30 on x :30 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Use a damper setting 2-4 above personal preference.

Post distances to comments.