''Back Squat 5-3-1+ & Seagram 7's'' (09.06.2011)

Warm-up Drills (09.06.2011)
Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
10 x KB Swings (24/16kg)
15 x GHD/Abmat Sit-ups
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Back Squat 5-3-1+'' (09.06.2011)
Work through the following sets of Back 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

''Seagram 7's'' (09.06.2011)
Complete as many rounds as possible in 12:00 of
7 x Medicine Ball Cleans (30/20lbs)
7 x Push-ups (CFGS)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (09.06.2011)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, then 95% for the second 1500m

Post times to comments.