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Crossfit

Crossfit

The Best Workout In Pompano Beach

April 4, 2019 by arnie

CrossFit WOD, April 4, 2019

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THURSDAY

Warm-up

Weightlifting
3 MORE WEEKS OF OLY

POWER POSITION SNATCH
50% X 3
55%X3
60% X 3

MID HANG SNATCH
60% X 3
65% X3
70% X 2
75% X 2

SNATCH
65% X 3
70% X3
75% X 2
80% X 2
80% X 2

SNATCH BALANCE + OHS
40% 3+6
45% 3+6
50% 3+ 6
55% 3+6

Metcon (AMRAP – Rounds and Reps)
WARM UP
ROW 20 CAL
BIKE 20 CAL (10 CAL ARMS ONLY, 10 CAL LEGS ONLY)
10 GOOD MORNING WITH EMPTY BAR

5 MIN AMRAP
12 D/L 105/ 135
12 BURPEES BOX JUMPS

REST 2 MIN

5 MIN AMRAP
12 D/L 125/185
12 BOX JUMPS OVER

REST 2 MIN

400 MT FARMES CARRY WITH ONE KB.
FINISH WITH 30 STEP UPS WITH EMPTY BAR.

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