''Deadlift 5-5-5+ & Fran'' (03.05.2012)

Next Intro Course Begins 7pm Tonight Monday March 5th, 2012!

Warm-up Drills (03.05.2012)
Row 1000m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-5-5+'' (03.05.2012)
Work through the following sets of Deadlifts 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%

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

''Fran'' (03.05.2012)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Burpee Challenge (Optional)
64 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.05.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

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