Friday, April 8, 2011

Fort Myers CrossFit TB Boot Camp Sat. 4-9-2011

Team Boot Camp—Timed!

Work in teams of 3-4 people. Each person must use 60% of their 1 rep max for each lift.

Each person will complete 5 reps then complete the accessory exercise below it.
Multiply your working weight x 5 reps= total lbs. lifted each set. Add each set from each team member until you reach the goal weight for that exercise.
Example: 225 lbs. x 5 reps = 1,125 lbs.
WOD:Weighted Back Squat: 60% of 1 RM (Goal weight to complete= 12,000 lbs.)
Accessory exercise: 15 x Burpees

BB Push Press: 60% of 1 RM (Goal weight to complete= 10,000 lbs.)
Accessory exercise: 50 (25 each leg) x Mountain Climbers

1 comment:

  1. Annemarie/Beth: 27:20
    Lisa/Julie: 31:34
    Efrain/Brian/Adam: 34:06