01.29.10

Refer to 11.30.09

http://www.crossfitfortmyers.com/2009/11/113009.html

CFFM WOD:

"YOU GOT IT IN MY EYE!"

Row max distance in 15-minutes

CFFB SWOD:

(A) Power Clean 5x3; Push Jerk 5x3

(C) Power Clean 5x3; Rack Jerk 5x1

CFFB DWOD:

Weighted Chin-Ups

1, 1, 1, 1, 1, 1, 1

01.12.10

Coach Rip: DL Set-Up

Your deadlift cues ... stance > grip > shins > squeeze ... listen to Coach Rip!

*New Skills: Learn and practice Assisted Ring Dips

CFFM Strength WOD:

Deadlift 5-RM

*Warm-up and determine your five-rep max!

CFFB SWOD:
Amateur - Power Snatch 5x3

Collegiate - Power Snatch 8x2

CFFB DWOD:
AMRAP in 20 minutes:

*One round consists of

1 Deadlift @ 80% of 5-RM

1 Weighted Pullup + 25lbs

3 Deadlifts @ 80% of 5-RM

3 Weighted Pullups + 25lbs

5 Deadlifts @ 80% of 5-RM

5 Weighted Pullups + 25lbs