''Press 5-3-1+ & The Ringer'' (09.08.2011)

Peter has finally returned from visiting his Home Tyrne of Shannon, Ireland... Looking forward to your tales of conquest, sir!

Warm-up Drills (09.08.2011)
Run 1000m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Deadlift (45lbs)
8 x Front Squat (45lbs)
6 x Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners

''Press 5-3-1+'' (09.08.2011)
Work through the following sets of Presses 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

''The Ringer'' (09.08.2011)
For time:
3 x Rope Climbs
30 x Goblet Squats (32/24kg)
30 x Pull-ups
30 x Box Jumps (24/32'')
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Medicine Ball Cleans
30 x KB Swings (32/24kg)
30 x GHD/Abmat Situps
30 x Wallball

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (09.08.2011)
'':90 Ladder''
Swim, Bike, Run, or Row (C2)
:90 on x :60 rest,
:90 on x :45 rest,
:90 on x :30 rest,
:90 on x :15 rest,
:90 on x :30 rest,
:90 on x :45 rest,
:90 on x Done!

Post distances to comments.