''Back Squat 3-3-3+ & Elizabeth'' (04.09.2012)

Warm-up Drills (04.09.2012)

Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Back Squat 3-3-3+'' (04.09.2012)

Work through the following sets of Back Squats 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

''Elizabeth'' (04.09.2012)

21-15-9 Reps for time of
Power Clean (135/95lbs)
Ring Dips
Post times to comments.

Burpee Challenge (Optional)

88 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.09.2012)

''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals
Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.