Fort Myers CrossFit TB Wed. 5/2/2012 WOD:

Strength: Strict Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD : 4 Rounds

Single Arm KB Swings x 7 each arm

Single Arm DB Split Jerk x 5 each arm


Leg raises

Bar Benders Strength & Skill Class
7pm Mon. - Thurs.
Registration required!!

Class Prices: 
$40 per month with CrossFit Membership
$80 per month without CrossFit Membership
$5 per class with CrossFit Membership
$15 per class without CrossFit Membership

POWER WOD:

Strict Press:

Warmup: 3 sets (8,6,4)

Program: 4 sets (6 @ 65%)

Accessories:

Chest/Deltoid Work- Superset

DB/KB Side Raise: 3 sets (8)

DB/KB Chest Fly: 3 sets (8)

Weighted Dips: 3 sets (10,8,6) (progressive increase)

                                 

Burpees Practice: Goal: 2 sets of 10 with the fastest time possible

Abs: Toe To Bar Practice: 2 sets (6-8)

Final 10 Minutes: Flexibility