An eerie resemblance...
Warm-up Drills (09.04.2012)
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Thrusters (45lbs)
15 x Abmat Sit-ups
-ITB Drop Lunge
''Press 5-5-3-3-3'' (09.04.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Pressing regularly during the past month will be free to chase a new 5 or 3 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 80% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Complete for time
21-15-9 reps of
CrossFit Endurance Rest Day (09.04.2012)