FortMyers CrossFit Thoroughbreds 11/5/2014 Wends. WOD

Strength: Front squat 70%

                                                                                  

                                                                                 10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)

Strength Accessory:

BB Lunges 5 x 5 each leg heavy

Box Jumps 5 x 5

WOD:

Run 800m

-then-

3 rounds of:

25 BW Squats

25 Plyo Lunges

25 KBS 24/16kg

-then-

Run 800m

FortMyers CrossFitTB 1/15/2014 Wends. WOD

Back Squat – work up to 90%

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

WOD:

21x – 15x – 9x For Time

Burpees

Box Jumps