''Press 5-3-1+ & Cilley Road'' (11.21.2011)

**NEXT ON-RAMP COURSE BEGINS THIS EVENING, MONDAY, AT 630PM.

30 Day paleo challenge Day 1? Yesssss. Let's see how far our crew can take this thing over the next month...

Warm-up Drills (11.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Press 5-3-1+'' (11.21.2011)
Work through the following sets of Presses 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.

Notes:1-Rep Maximum/Percentage Calculator

''Cilley Road'' (11.21.2011)
Attempt to complete the following workload as fast as possible and within the time limit guideline: 17 minutes.
30 x Overhead Squats 95lbs (95/65lbs)
30 x Chest-to-Bar Pullups
30 x Power Snatches 95lbs (95/65lbs)
30 x Feet to Bar
30 x Sumo Deadlift High pull (95/65lbs)
30 x Air Squats
30 x KB Swings (24/16kg)

Mobility WOD

CrossFit Endurance Rest Day (11.21.2011)