''Deadlift 5-3-1+ & Malingering II'' (05.21.2012)

Warm-up Drills (05.21.2012)

Run 400m
2 Rounds of
Hollow Roll To Superman x 5 each way
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

''Deadlift 5-3-1+'' (05.21.2012)

Work through the following sets of Deadlifts 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: **15:00 Time Cap.
Athletes that wish to try Sumo Deadlifts today are encouraged to do so.
1-Rep Maximum/Percentage Calculator

''Malingering II'' (05.21.2012)

Complete as many rounds as possible in 15:00 of
Row 250m
20 x Overhead Walking Lunges (45lbs/25lbs)
15 x Ring Dips
10 x Box Jumps (24/20'')

Mobility WOD

CrossFit Endurance WOD (05.21.2012)

Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

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