3 x 8
From “Outlaw Way”
3 rounds of barbell complex
2 rounds of barbell complex
1 round of barbell complex
100 x double-unders
5 x deadlift (135/95)
5 x hang power clean
5 x push jerk
CrossFit 314 is very pleased to announce that we will be hosting a CrossFit Endurance Trainer Course on November 17 – 18!! Sign up fast before this course fills up!!! www.regonline.com/EndStLouisMONov2012
From the Endurance Trainer Course site:
Spend two full days with the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. The CrossFit Endurance Trainer Course is an introduction to CrossFit Endurance and other factors which impact performance.
During the Course attendees will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. Attendees will learn proper run mechanics. This will include video taping and drills.
Attendees will learn more about CrossFit Endurance training & programming, nutrition, recovery, injury prevention & care. This Course will be presented by members of the CrossFit Endurance staff. Please wear clothing you can work out in, running shoes, and bring a wrist watch with a stop watch function.
The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.
“Virtuosity: performing the common uncommonly well.”
3 x 8
5 @ 55%, 5 @ 65%, 5+ @ 75%
Beginner/Intermediate: 3 x 5 @ 55%
100′ bear crawl
30 Double Unders (sub 60 single unders)
3 x 8
3 x Power Clean (135/95)
6 x Pushup
9 x Air Squat
3 x 8
Intermediate and beginner: form over weight
10 x Push Jerk @ 75% of 1RM
10 x Lateral Burpee