Fort Myers Crossfit TB Mon. 6/13/2011 WOD

IMPORTANT: We will be testing for new PRs for the next two weeks! Please bring a note book

or use your phone to record your new numbers! If it makes it easier you can keep your notes at the gym on the shelf by the stereo!  Good Luck Everybody:-)


Monday 6/13/2011 WOD:

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups

Core Lift: Back Squats - 1RM Testing
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95% - Find 1RM in 3 Attempts

WOD: 15 Minute AMRAP
10x Lunges EACH Leg
Run to 41 and Back (300m.)
10x Squat Jumps

RidgeWOD:
Strength: Squat Clean - 12 Minutes - 2x on the minute each minute (increase load each set)

Superset: 3 Rounds
5x HSPU
1x 20 second Ring L-Sit > 3x Pull Ups-Toes to Ring

WOD: Score = Total Reps
I. 2:00 Limit
Run 150m.
Wall Balls (MAX Reps)
REST 1:00
II. 2:00 Limit
Run 150m.
60# KB Snatch (MAX Reps)
REST 1:00
III. 2:00 Limit
Run 150m.
DB Push Ups (MAX Reps)
REST 1:00
IV. 2:00 Limit
Run 150m.
60# KB Swings (MAX Reps)
REST 1:00
V. 2:00 Limit
Run 150m.
35# DB Thursters (MAX Reps)
REST 1:00
VI. 2:00 Limit
Run 150m.
Double Unders