Fort Myers CrossFit TB- Wed. 2/23/2011 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Bench Press 85%

5 x 50%, 5 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, (5 x 3 x 85%) (rest 2-3 min.)



WOD: Increase weights each round

Push Jerk 10, 8, 6, 4, 2

(Advanced Lifters: Clean N Jerk with 90 lb. Log- Add weight each set)


Hang Cleans 10, 8, 6, 4, 2

WBS x 10, 10, 10, 10, 10

MB OH Slams 10, 10, 10, 10, 10


RidgeWOD:
Strength: Sumo Deadlift - work up to 3 sets of 10x @ 65% (from deficit)

Weighted Chin Up - work up to 1RM

WOD: Alternating Tabata (16 TOTAL intervals of 20 on, 20 off)
95# SDLHP
Double Unders

Auxiliary Work: 3 Rounds of Strongman Fun
10x Tire Flips w/ Jump Through
20 seconds Hollow Rock
1x Down and Back Yoke Push
20 seconds Dueling Ropes