Fort Myers CrossFit TB Sat 3-23-13 Boot Camp:

5 Rounds

DB or KB Snatch x 10 each side

Sled Push heavy x down & back

OH plate carry to end of fence and back

Row 400m

Run 400m

Fort Myers CrossFit TB Fri 3-22-13 WOD:

Strength Accessory:

2 x 2 min Handstand Hold or ME (Advanced 2 x 15 Shoulder Touches)

3 x 15 GHD Hypers weighted

3 x 10 BB Roll Outs

WOD: for TIME!

Buy in: 2 min Plank followed by an 800m Run

2 Rounds

20 Sit Ups

5 Burpees

20 Seated Plate Trunk Rotations (45#/25#)

5 Burpees

20 Leg Raises

5 Burpees

Cash Out: 2 min Plank followed by an 800m Run

Fort Myers CrossFit TB Thrs 3-21-13 WOD:

Strength: Snatch 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

Strength Accessory: Snatch Balance 5 x 3 reps

WOD: “Grace” for time

30 Clean & Jerk (135/95)

OR SKILL WORK FOR THE CROSSFIT GAMES OPEN

Fort Myers CrossFit TB Wed 3-20-13 WOD:

Strength Accessory:

Rope Climb x 6

Over/Under Hurdle with KB x 6 each side

Sled Push down & back x 6

Weighted GHD Sit Ups 3 x 15 reps

WOD:

90 sec ME DU’s

no rest!

Run 1 mile

100 DU’s

Run 400m

For total working time and DU score

Fort Myers CrossFit TB Tues 3-19-13 WOD:

Strength: Push Press or Push Jerk 95%

5x50%, 5x65%, 3x75%, 1x85%, (4x2x95%)

WOD: 4 Rounds for time

10 Ring Dips

400m Run

10 Pull Ups

10 Burpees

10 Strict Press (95/65)