Fort Myers CrossFit TB- Wed. 2/16/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Push Press 80%

5 x 50%, 5 x 60%, 5 x 70%, (4 x 4 x 80%)


WOD:

Floor Press x 5 x 5 HEAVY!

KB Snatches 5 x 5 each arm HEAVY!



Complete 3 Rounds- Rest 1-2 min. between rounds

Weighted Dips x 10

Ring Plank Chest Fly x 5


RidgeWOD:
Strength: Conventional Deadlift - work up to 5 sets of 2x @ 95%

WOD: 5 Rounds for Time
5x 275# Conventional Deadlift
10x Burpees

Strength: 3 Rounds
3x Weighted Pull Ups
5x Strict Pull Ups
7x Kipping Pull Ups
***Stay on bar for all reps during each round***