FortMyers CrossFit Thoroughbreds 11/3/2014 Mon. WOD

Strength: Snatch/Power Snatch 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD:

1, 2, 3, 4, 5, 4, 3, 2, 1

Deadlift, Hang Power Clean, Push Press, Front Squat (115/75)

Complete 10 Burpees every time the bar touches the floor (except deadlift)

FortMyers CrossFitTB 1/13/2014 Mon. WOD

Bench Press – work up to 90% in 20 Minutes

5x50%, 3x60%,2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

Deadlift – work up to 90% in 20 Minutes

5x50%, 3x60%,2x70%, 2x75%, 1x80%, 1x85%, (3x3x90%)

Optional WOD:

7 Minute AMRAP

MAX Reps Push Ups (feet on 45# plate, chest to deck)

*on any pause or break in the movement run to 41 and Back