''Deadlift 5-3-1+ & Capsaicin'' (10.21.2011)

CrossFit New Hampshire will be closed this Saturday.

Warm-up Drills (10.21.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Deadlift 5-3-1+'' (10.21.2011)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

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

''Capsaicin'' (10.21.2011)
Against a 15:00 running clock complete the following:
5 x Rope Climbs
In the time remaining complete as many rounds/reps as possible of:
Run 200m
Max Reps x Handstand Push-ups

Post rounds/reps completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.21.2011)