''Back Squat 5-3-1+ & Maiden Voyage'' (06.25.2012)

CrossFit New Hampshire, 
thank you so much for everything you've done for us as a wonderful community of people we're lucky to know and be accepted as a part of. Tuesday will be the last day of training in the current space, after that we're full steam ahead to opening up in a new spot. Please bear with us during the coming madness, there will be tons of moving pieces and as we've found with every other project much chaos we can't even anticipate yet probably awaits.
It's ok though, everyone calm down for one second and listen; this has been nothing short of an incredible adventure so far (don't lie to yourself)... and the best part is we're actually just getting started right now. 
YESSSSSSSSS.

Warm-up Drills (06.25.2012)

Run 800m
2 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Knees-2-Elbows or Hollow Rocks
-Groiners
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats or Seated Wall Squat

''Back Squat 5-3-1+'' (06.25.2012)

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 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: What's that? You're on the 20-rep challenge? Add 5lbs and get back in the fight.
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Maiden Voyage'' (06.25.2012)

Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean
Ring Dips (strict)
Then...
Row 500m
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Mobility WOD

CrossFit Endurance WOD (06.25.2012)
''5x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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