Tuesday, February 1, 2011

Fort Myers CrossFit TB- Wed. 2/2/2011 WOD

Warm Up:

Shoulder Stretches


Front Squats



Push Ups (Hand release on bottom)

Core Lift: Bench Press 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.

5 Push Ups

5 Pull Ups

5 Burpees

Bench Press: work up to 5 sets of 5x @ 85%

WOD: Not For Time - 4 Rounds
3x BodyWeight Bench Press
5x HEAVY Weighted Dips
250 m. Row

Auxiliary Work:
3 x 10x Pistols (alternate legs)
3 x 10x Barbell Lunges (each leg)

No comments:

Post a Comment