Fort Myers CrossFitTb- Wed. 12-1-2010 WOD

Wed. 12-1-2010


Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)


Core Lifts:

Bench Press 95%

5 x 50, 5 x 60, 3 x 70, 3 x 75, 2 x 80, 2 x 85, (2 x 2 x 95%)

Push Press 95%

3 x 75, 2 x 80, 2 85, (2 x 2 x 95%)


WOD:

10 Min. AMRAP

10-Hang Power Clean

10-Push Ups


RidgeWOD:

35 Minute Cap to COMPLETE 4 Rounds of EACH part
Part 1: 21x - 15x - 9x - this is RX'd for one round to be repeated 4 times when it comes up
OHS Jumps (bar only)
4 Count Mountain Climbers

Part 2:
2 Rope Climbs
10x Wall Ball Shots

Part 3
45# Plate Overhead Lunges - down and back (100 ft.)
200 m. Row