''Front Squat 5-3-1+ & Jackie'' (08.02.2011)

Warm-up Drills (08.02.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
9 x Burpees
12 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (08.02.2011)
Work through the following sets of Front 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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Jackie'' (08.02.2011)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

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Mobility WOD

CrossFit Endurance WOD (08.02.2011)
''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: 20mi total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10km total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3km total: at 85% first 1500m recover 1min, then 95% for second 1500m

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