Sunday, March 20, 2011

Fort Myers CrossFit TB- Mon. 3-21-2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Lift: Back Squats 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.

10 Lunges each leg
Run to 41 & back
10 Squat Jumps

RidgeWOD:
Skill: Clean and Jerk Progression
Front Squat
Hang Clean
Hang Squat Clean
Clean Pull
Split Jerk

WOD: 4 Rounds for Time
5x 135# Squat Clean
225# Yoke Push Down Room
7x 24 in. Box Jump
225# Yoke Push Down Room

WOD: For Time
100x Tire Flips - jump through and back every 30 seconds

Post Workout: Row 1K for Time

3 comments:

  1. Squat PR Totals:
    Aaron F. 165
    Garret 235
    Katie 165
    Jean 435
    Teresa 150
    AnneMarie 185
    Lily 135
    Efrain 230
    Eddie 525
    Kristi 140
    Becky 90
    Marcia 85
    Yolonda 140
    Bonnie 135
    Julie 125
    Sharon 185
    Janine 200
    Kelly 95
    Rob 280

    ReplyDelete
  2. Adam 210
    Matt 205
    Eric 230
    Ashley 175
    Robby 295

    ReplyDelete