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Crossfit

The Best Workout In Pompano Beach

September 17, 2018 by arnie

CrossFit WOD, September 17, 2018

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MONDAY

CrossFit Hardcore Warm-up
Metcon (Weight)
CLEAN COMPLEX X 2 TOTAL OF 6 ROUNDS

EVERY 2 MIN ON THE CLOCK
CHALLENGE YOURSELF AND ADD WEIGHT EVERY TIME!

STARTING WEIGHT RX65/95
RX+ 95/135

3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK

3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK

3-POWER CLEAN
2-HANG POWER CLEAN
1- SQUAT CLEAN
1-SPLIT JERK

GOAL = DO NOT DROP THE BAR

Metcon (Time)
5 MIN CAP
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70

SPRINTS!
4X 200 MT RUN ON 1:45
4X 100 MT RUN ON 1:30
4X 50 MT ON 30 SEC

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