''Press 3-3-3+ & Walking Dead'' (09.02.2011)

Warm-up Drills (09.02.2011)
Row 1000m
2 Rounds of
10 x Burpees
10 x Medicine Ball Cleans
-Sumo Squats
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''Press 3-3-3+'' (09.02.2011)
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

''Walking Dead'' (09.02.2011)
Run 200m
30 x KB Swings (Heavy)
30 x Knees-2-Elbows
Run 400m
20 x KB Swings (Heavy)
20 x Knees-2-Elbows
Run 800m
10 x KB Swings (Heavy)
10 x Knees-2-Elbows

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Mobility WOD

CrossFit Endurance WOD (09.02.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. :30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. :90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside).
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. :90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. :90 second recoveries.

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