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Crossfit

Crossfit

The Best Workout In Pompano Beach

March 21, 2019 by arnie

CrossFit WOD, March 21, 2019

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19.5!!! LAST WEEK OF THE OPEN.

Warm-up
Metcon (Time)
1 MILE RUN
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45

Weightlifting
SNACTH HIGH PULL + POWER SNATCH
70% – 3
73% – 2
75% – 2
78% – 2
80% – 2
80% – 2
83% – 2

SNATCH GRIP RDL
90%. – 4 X 4

OHS
75% – 3
80% – 2
85% -1
75% -3
80% -2
85% -1

BACK EXTENSIONS (GHD)
REPS :10
SETS 3

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