Fort Myers CrossFitTb- Wed. 1/5/2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Katie: 215 lb. Sled Push

Ben: 265 lb. Sled Push

Brian: 215 lb. Sled Push

Core Work: Bench Press 85%

5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%,
(3 x 3 x 85%) (rest 2-3 min.)



WOD: Increase weights each round

Push Jerk 10, 8, 6, 4, 2

(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)


Hang Cleans 10, 8, 6, 4, 2

WBS x 10, 10, 10, 10, 10

MB OH Slams 10, 10, 10, 10, 10


RidgeWOD:
Baseline:
100x OH Squat w. PVC
100x Double Unders
10x Body Blasters (Burpee-Pull Up-KTE)

WOD: 5 Rounds for Time
10x 35# Man Makers
30x 50# KB Swings
Run 800 m.