WOD Mon. May 21

May 20th, 2012

FTX Cook Out this Saturday, May 26!
$8 per person / $25 per family

All you can eat burgers (All natural 100% grass fed)
Grilled vegetables
100% organic fruit
and more

WODs at 9:00am and 10:00am
BBQ starts at 11:30am

Please rsvp at trainer@ftxcrossfit.com prior to Thursday.


Basics Skillwork: Deadlift
Level 1/2: Strength Program – Deadlift 5-5-5+
(This is a new 4 week cycle of the 5-3-1 Strength program. If you successfully completed all the minimums # of reps for the last cycle, then add 10 lbs. to your theoretical 1RM of Deadlift and Squat, and add 5 lbs. to your theoretical 1RM of Bench and Shoulder Press. If you did not successfully complete the minimum # of reps for one or more of the exercises for the last cycle, then reduce your theoretical 1RM of the failed exercises by 10%.)

Level 1/2
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

3 Rounds
30 Medicine Ball Squat Cleans
30 Hand-release push ups