CFFM WOD:
"Thor"
3 rds for time of
10 Clean N Jerks @ 100/155lbs
30 KTE
CFFB SWOD:
A.) Squat 3x5, Press 3x5
C.) Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest; Press 5x5
CFFB DWOD:
4 rds for time of
Sprint 200-M
25 WBS @ 20lbs
CROSSFIT FORT MYERS - 10YRS STRONG
Showing posts with label Bench Press. Show all posts
Showing posts with label Bench Press. Show all posts
3.07.2010
3.03.2010
03.04.10
CFFM SWOD:
Bench Press 5, 5, 5, 5, 5
Set a PR! Reference 01.22.10 for 5-RM
*Assistance Strength Work: Weighted Pull-Ups 3, 3, 3, 3, 3
CFFB SWOD:
A). Squat 3x5
C). Front Squat 3, 3, 3, 3, 3
CFFB DWOD:
21-15-9
Bench Press
Ring Dips
*BP use 77.5% of 1-RM
2.04.2010
02.05.10
No Morning Classes Monday, Feb 8!!! 5pm, 6pm, 7pm ONLY!!!
From CF Games ,09 - Women's Deadlift Ladder Event
From CF Games ,09 - Women's Deadlift Ladder Event
CFFM WOD:
"A-BOMB"
Set the bar to 75% of your 1-RM Deadlift
AMRAP in 20 minutes of
[1 round consists of]
[1 round consists of]
1 DL @ 75% of 1-RM
10 DU's
2 DL @ 75% of 1-RM
20 DU's
3 DL @ 75% of 1-RM
30 DU's
CFFB SWOD/DWOD:
Rest - Prepare for CFFB Total on Saturday!
2.03.2010
02.04.10
Coach Rip: "The bench press is the best exercise for absolute strength in the upper body, because if allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is."
CFFM Strength WOD:
Bench Press
"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1
*Refer to 01.22.10 for recent 5-RM
Core Work:
GHD Sit-Up & Hip Extension, 3 sets 15 reps each
CFFB SWOD:
(A) Power Snatch 5 x 2
(C) Power Snatch 8 x 2
CFFB DWOD:
7 rds for time of
Handstand holds for max time (note time)
10 Supine Ring Pull-Ups
1.21.2010
01.22.10
http://www.foodincmovie.com/
Special Notice! We are closing early Friday evening in order to attend the screening of Food Inc. at the Edison State College Library Auditorium, hosted by our very own Jane "OCD" Charles.
There is no 7pm class, and we are starting our evening WOD @ 5:30pm in order to be done by 6:30pm!
CFFM Strength WOD:
Bench Press
5, 5, 5, 5, 5
Go Heavy - Set a PR!
*Core Work:
GHD Sit-Up & Back Extension, 3 sets 15 reps each.
CFFB SWOD:
(A) Power Clean 5 x 3
(C) "Speed" Bench 10 x 2 @ 65% of 1-RM
CFFB DWOD:
AMRAP in 15 minutes of
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Dead Hang Pullups
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