''Back Squat 5-5-5+ & Kuriosity Kills'' (10.10.2011)

Warm-up Drills (10.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Back Squat 5-5-5+'' (10.10.2011)
Work through the following sets of Back Squats using the percentages outlined below.
MULTIPLY YOUR SINGLE REP MAXIMUM BY .9 BEFORE USING THE RESULTING # AS YOUR STARTING POINT WHEN DETERMINING THE WEIGHT/LOADS TO USE AS PRESCRIBED BY THE %'s BELOW.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial five.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Kuriosity Kills'' (10.10.2011)
21-15-9 reps/kcal for time of
Row (Kcal)
Overhead Squats (95/65lbs)
Burpees

Rest 2:00. Then...

Complete the max # of repetitions within the time allotted:
2:00 x Deadlift (275/185lbs)

Notes: The second part of the WOD is optional (peer pressure... what?) as it was one of the five single events held during the Beast of the East's individual fitness competition.
Those wishing to taste test more than just one of BOTE's challenging workouts will be encouraged to add a Deadlift max rep test to the front or back end of today's training. The order in which the two events occur is completely up to each CrossFitter with a mandatory 2:00 rest between efforts.
Be relentless... and definitely Get Some, freaks.

Mobility WOD

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CrossFit Endurance WOD (10.10.2011)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

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