Fort Myers CrossFit TB- Mon. 2-21-2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%

WOD: Complete 4 Rounds each group

Group #1:

Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)

KB 1-Arm OH Squat x 10



Group #2:

Heavy DB Rows x 8 each side

OH Weighted Lunges Heavy x 5 each leg


RidgeWOD:
Strength: Back Squat - work up to 3 sets of 10x @ 65%
OH Squat - after every round do 3x 95# OH Squats

Strict Press with Bands - work up to 3 sets of 10x @ 65%

Auxiliary Work: 10 Rounds Not For Time
5x Curtis P (clean, lunge each leg, push press)
10x Push Up Variations
Rounds 1,6 - Chest to Deck
Rounds 2,7 - Hand Release
Rounds 3,8 - Parallettes
Rounds 4,9 - Rings
Rounds 5,10 - Toes on the Box
*on EVEN Rounds run to 41 and Back
**on ODD Rounds row 300m.