''Deadlift 3-3-3+ & Blackjack AMRAP II'' (05.15.2012)

*Image: Raj compounds the difficulty we all have in resisting the urge to constantly reference 'Birdman' when he's around.

Warm-up Drills (05.15.2012)

Row 2:00 ('Power Curve' practice)
20ft x Burpee Broad Jumps
20ft x Lateral Lunges (alt.)
20ft x Bear Crawl
20ft x Crabwalk
10 x Hollow/Superman Rolls

''Deadlift 3-3-3+'' (05.15.2012)

With a 15:00 Time Cap Complete the following:
Work through the following sets of Deadlift 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

''Blackjack AMRAP II'' (05.15.2012)

Complete as many Rounds/Reps in 12:00 as possible of
9 x Toes-2-Bar/Knees-2-Elbows
12 x DB Snatch (alt.L/R)
21 x Wallball (20/14lbs)

Notes: Does this WOD need any mods to be completely horrid in action? Absolutely not. That doesn't mean we don't have sickies around here that want to push the envelope anyway. See today's 'twisted special' on the whiteboard. If someone wants to they may post it later on in the comments. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (05.15.2012)

''Double 3x1:3''
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest
Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.