Warm-up Drills (09.05.2012)
9 Fundamentals x 5 reps each
5-8 Minutes of Individual Mobility
''Deadlift 1-1-1-1-1'' (09.05.2012)
Against a 20:00 Running Clock work up to a one rep maximum Deadlift.
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Complete as many rounds reps in 12:00 of
5 x Medicine Ball Cleans (40/20lbs)
10 x Jumping Slamball (40/20lbs)
15 x Wallball (20/14lbs)
''Skill Development (09.05.2012)
3 Rounds for Quality of
:15 x Cumulative L-sit/V-sit
20 x GHD Sit-ups
CrossFit Endurance WOD (09.05.2012)
8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use Damper Setting 2+ Average.
Post distances to comments.