''Back Squat 5-5-5+ & Barry'' (01.09.2012)

Training Schedule:
These class times and the way in which we conduct them are absolutely paramount in facilitating our capacity to provide a progressively greater depth of education/training.
The improvements we've begun to introduce have and always will be driven by an obsessive desire to constantly improve the efficacy of how we are training for elite fitness.
Thank you once again to our crew for their support in this, especially as we continue to grow at what has been the fastest rate in the history of CFNH's infancy.

Monday-Friday
5:00am WOD
6:00am WOD
7:00am WOD
8:00am WOD
9:00am WOD
--
4:00pm WOD
5:00pm WOD
6:00pm WOD
7:00pm On-Ramp Course
(M/W/F Starting 01.09.2012)
Saturday
Open Gym 9-11am

Warm-up Drills (01.09.2012)
Run 800m
2 Rounds for quality of
7 x Back Squat (45lbs)
7 x Press (45lbs)
7 x Deadlift (45lbs)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch

''Back Squat 5-5-5+'' (01.09.2012)
Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads multiply 1RM 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 65%
5 x 75%
5+ x 85%

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Barry'' (01.09.2012)
10-9-8-7-6-5-4-3-2-1 reps for time of
1-Arm DB Snatch (R,50/35lbs)
1-Arm DB Snatch (R,50/35lbs)
Burpee Box Jumps (24/20'')

Notes: Calm down, Joel, your 25 x Burpees are inside the 55 total reps of Burpee Box Jumps.

Mobility WOD

CrossFit Endurance Rest Day (01.09.2012)