Crossfit Firebase, Orlando: (407) 796-2972

Back Squat.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD
Complete as many reps as possible in 7 Minutes:
3 Thrusters (100#M/65#W)
3 Pull Ups (Chest to Bar)
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
12 Thrusters
12 Pull Ups
15 Thrusters
15 Pull Ups
18 Thrusters
18 Pull Ups

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Perform the following exercises for 45 seconds of work then rest for 15 seconds.

Pistols
Hollow Rocks
Pseudo Planche Push Ups
Candlestick Lever
*Once you complete the first exercise, move on to the next for 5 Rounds.

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Press
Warm Up Sets:
5 at 40%
5 at 50%
3 at 60%
Work Sets:
5 at 75%
3 at 85%
1 at 95%

WOD
1:00 per station, then 1:00 rest between rounds
Rower
Sit Ups
Lunges
Flutter Kicks
Burpees

3 Rounds

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Due to the number of members participating in the
Life As Rx tour, the FireBase will be closed both hours this Saturday. Feel free to join us at the Orange County Convention Center for the
2011 EUROPA SHOW OF CHAMPIONS SPORTS & SUPPLEMENT EXPO.
If you have any questions, feel free to call the office.

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Push Jerk or Split Jerk:
1-1-1-1-1-1-1-1-1-1

WOD:
15 Box Jump
15 HSPU
400m Run
15 Box Jump
15 HSPU
200m Run
15 Box Jump
15 HSPU
100m Run

For Time.

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Wendler Week 3. Deadlift.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD
Thrusters 10 – 8 – 6 – 4 – 2
Double Unders 50 – 40 – 30 – 20 – 10
For Time.

RTG 135#M/95#W
RX 95#M/65#W

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