''M.E. Deadlift & RIPPID'' (02.27.2012)

So far it's been an absolutely UNREAL first week for TEAM CFNH in the CrossFit Games Open Competition. Almost 30 athletes posted up amazing scores, it's an incredible thing for us to see. Keep killing it, freaks, we can't wait until Wednesday!

Warm-up Drills (02.27.2012)
Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''M.E. Deadlift'' (02.27.2012)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

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

''RIPPID'' (02.27.2012)
Complete as many rounds/reps as possible in 12:00 of
5 x Handstand Push-ups
7 x L-Sit Pull-ups
15 x Box Jumps (32/24'')

Notes: Someone wrap housing insulation around Raj's mitts. Scale to DB Push Press and Deadhang Pull-ups, add static handstand hold and L-sit work to your post WOD training today. Save the vest and gas mask for Weds... Uh ohhhh.

Burpee Challenge (Optional)
59 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.27.2012)
Swim, Bike, Run, or Row (C2)
5 Rounds of (2:00 x 3:00 rest)
Then...
4 Rounds of (1:00 x 1:00)

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