Sunday, April 10, 2011

Fort Myers CrossFit TB- Mon. 4-11-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 75% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)



WOD: (15, 10, 8,)- Timed

BB Clean N Jerk (each arm) (Men-40+, Women-25+)

KB Plank Rows (each arm) (Men- 40+, Women-20+)


RidgeWOD:
Skill: 7 Rounds of Deadlift
2x Deadlifts EVERY 90 seconds @ 85% 1RM
* Finish with 225# Deadlift Max Reps *

WOD: 10 Rounds for Time
3x Lateral Burpees OVER Barbell
7x Hand Release Push Ups

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