Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, May 10, 2019

by

FRIDAY

Warm-up
Metcon (Time)
WARM UP
TABATA 40 SECS ON 20 SECS OFF X 4
PLANK

40-20-10-20-40
WALL BALLS
20-10-5-10-20
HANG POWER CLEANS
RX 65/95
RX+95/135

EVERY TIME YOU DROP THE BALL/REST RUN 100 MT WITH IT!

CrossFit WOD, May 9, 2019

by

THURSDAY

Warm-up
400 MT ROW MAX EFFORT (Time)
AS FAST AS YOU CAN!
Metcon (Weight)
10-15 MIN WORK ON A MEDIUM TO HEAVY WEIGHT ( HOW HEAVY CAN YOU GO)
REMEMBER FORM FIRST!

FROM THE RACK
1 PUSH JERK
1 SPLIT JERK

Metcon (Time)
4 RDS
6 DEVIL PRESSES 20/30
12 DB LUNGES
18 DB PUSH PRESS
400 MT RUN

CrossFit WOD, May 8, 2019

by

WED

Warm-up
Metcon (Time)
400 MT WALK ONE ARM KB 35/55

60 SIT UPS
50 KB SWINGS 35/55
40 D/L 95/135
30 POWER CLEANS 95/135
20 BURPEES OVER THE BAR
10 DECK SQUATS

400 MT KB CARRY

CrossFit WOD, May 7, 2019

by

MURPH PREP

Warm-up
Metcon (Time)
1 MILE RUN

50 PUSH UPS
50 PULL UPS
EVERY TIME YOU COME OFF THE BAR/HANG YOU MUST DO
20 FRONT SQUATS 55/75
50 PUSH UPS

800 MT RUN

CrossFit WOD, May 6, 2019

by

MONDAY

Metcon (Weight)
E.M.O.M X 7
1 SNATCH PULL
1POWER SNATCH
1 HANG SQUAT SNATCH

CHALLENGE YOURSELF GOIN UP THE WEIGHT EVERY ROUND

SCORE = final weight

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
HANG SQUAT SNATCHES
BOX JUMP OVERS
20 DUBS EVERY RD

RX 65/95
RX+ 85/115 ( MUST DO ALL SNATCHES UNBROKEN)