''Hang Power Clean EMOTM & Work Capacity 102'' (05.02.2012)

Warm-up Drills (05.02.2012)

Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)

Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each.
Focusing on both technique and the transition between reps will be critical today.

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

Post loads per round to comments.

''Work Capacity 102'' (05.02.2012)

Complete as many Reps as possible during each work interval:
2:00 x Wallball (20/14lbs)
2:00 x Double-unders
1:30 x Wallball (20/14lbs)
1:30 x Double-unders
1:00 x Wallball (20/14lbs)
1:00 x Double-unders
:30 x Wallball (20/14lbs)
:30 x Double-unders

Notes: Athletes will be permitted :30 to reset and for transition back to the Wallball to start the next effort after each set of Double-unders.
Post total reps per movement to comments. 

Mobility WOD

CrossFit Endurance WOD (05.02.2012)

''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.