''Heavy Clean 3-3-3-3-3 & Nautical'' (08.09.2011)

Warm-up Drills (08.09.2011)
Run 800m
2 Rounds of
8 x Medicine Ball Cleans
10 x Push-ups
12 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Inchworms/Cobra Stretch

''Heavy Clean 3-3-3-3-3'' (08.09.2011)
Warm-up as needed before using no more than 5 working sets to find a 3 rep maximum Clean. If an athlete fails on an attempt or finds their 3 rep maximum early on they may continue with their current load for the remainder of the 5 sets... the more you move what's heavy the lighter it becomes.

Clean 3-3-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''Nautical'' (08.09.2011)
Row 70kcal
35 x Ring Dips (strict)
Row 50kcal
25 x Ring Dips (strict)
Row 30kcal
15 x Ring Dips (strict)

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Mobility WOD

CrossFit Endurance Rest Day (08.09.2011)