FortMyers CrossFit Thoroughbreds 12/9/2014 Tues. WOD

Strength: Bench Press 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory:

Push Ups (weighted) 2 x 10

Push Ups ME x 2

Ring Posterior Fly 2 x 10

WOD:

10 min time cap

Run 800m

Max Reps Clean and Jerk (115/75)

REST 5 min – Repeat WOD – add all reps together for final score!

FortMyers CrossFitTB 1/29/2014 Wends. WOD

Front Squat – work up to 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD:

10 Minute Ascending Rep AMRAP – first round is 1x of each, second round is 2x of each, etc.

1x Box Jumps…

1x Pull Ups…