Fort Myers CrossFit TB Thurs. 5/3/2012 WOD:

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

Find 1 RM in 3 Attempts


WOD

3 x 10 Heavy Lunges

3 x 3 Heavy TGU's

3 x 10 Box Step Ups


Trunk Rotations

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:


Conventional Deadlift

Warmup: 3 sets (8,6,4)

Program: 4 sets (6 @ 65%)

Accessories:

RDL: 3 sets (10,8,6) (progressive increase)

DB/KB Bent Over Row: 3 sets (8,6,4) (progressive increase)

Double Under Practice: Goal: 15 Completed Double Unders

Abs: V Up: 2 sets (10)

Final 10 Minutes: Flexibility/Analysis