CFFM Strength WOD
"The Bear"
Refer to May 10th for video http://www.crossfitfortmyers.com/2010/05/051010.html
*In this version you will perform five rounds of seven reps (5 x 7) working up to your MAXIMUM weight.
*Rest as needed between rounds.
*Foul = 10 burpees per drop!
CFFB SWOD
A. Squat 3x5; Press 3x5C. Squat 5x5; Press 5x1
CFFB DWOD
AMRAP in 12 min of
5 pull ups
10 push ups
15 double unders
Starting Strength SWOD
A. Squat 3x5; Press 3x5; Power Clean 5x3
B. Squat 3x5; Bench 3x5; Deadlift 1x5
*Squat + .5 - 3lbs
*BP/P/PC same as last SWOD (perfect technique!!!)
*DL + 1 - 5lbs
Starting Strength DWOD
3 rds of handstand holds, max time
4 rds of supine ring pull ups, max reps
5 rds of paralette push ups, max reps
*Rest as needed between rounds.
