''The Chief'' (11.18.2011)

Warm-up Drills (11.18.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)

*If you've noticed that tight triceps and shoulders present a consistent obstacle in attaining an ideal Front Rack position then we highly suggest you head on over to Kelly Starrett's MobilityWOD page and type 'Front Rack Position Shoulder Mobility' in the search box. One of the first posts that pops up will have a video that describes 4 methods of band assisted mobility work that would benefit almost every athlete that trains the CrossFit movements. More to come on various mobility specific assignments.

''The Chief'' (11.18.2011)
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.18.2011)
3 rounds at your own pace for each of the following movements, priority is completely on the strictest adherence to each repetitions quality of execution.
5 x Wall Walks
10 x Abwheel Roll-outs
15 x Hollow Rocks
20 x Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (11.18.2011)