''Press 3-3-3+ & Disciplined Abuse: Dumbbell Special'' (06.21.2012)

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments." -Thomas Jefferson

Warm-up Drills (06.21.2012)

Run 800m
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Additional Mobility as necessary.

''Press 3-3-3+'' (06.21.2012)

With a 15:00 Time Cap Complete the following:
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 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

''Disciplined Abuse: Dumbbell Special'' (06.21.2012)

For Time
10 x Burpee Box Jumps (24/20'')
20 x DB Hang Cleans (50/35lbs)
30 x Clapping Push-ups
40 x DB Renegade Row (50/35lbs)
50 x DB Walking Lunges (50/35lbs)
40 x DB Snatch (Alt.Sides 50/35lbs)
30 x Clapping Push-ups
20 x DB Hang Cleans (50/35lbs)
10 x Burpee Box Jumps (24/20'')

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Mobility WOD

CrossFit Endurance WOD (06.21.2012)

''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m then pick it up to 95% for the last 1500m

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