''Press 5-3-1+ & Cradle To The Grave: D.T.'' (04.23.2012)

Warm-up Drills (04.23.2012)

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

''Press 5-3-1+'' (04.23.2012)

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.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

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

''Cradle To The Grave: D.T.'' (04.23.2012)

Five rounds for time of
12 x Deadlift
9 x Hang Power Cleans
6 x Push Jerk

Notes: Twenty minute cutoff. Any time a set stops, the bar rests on the floor, or the bar is dropped = 5 x Burpees. Uh ohhhhh.

Burpee Challenge (Optional)

97 x Burpees
Almost... There...

Mobility WOD

CrossFit Endurance WOD (04.23.2012)

''Tosh''
Swim: 3x(50m/y+100m/y+200m/y)
Bike: 3x(1/2mile+1mile+2mile)
Run: 3x(200m+400m+600m)
C2: 3x(250m+500m+750m)
Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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