Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, November 6, 2018

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TUESDAY

Warm-up
Metcon (Time)
7 RDS
7 FRONT SQUATS 85/115
7 PUSH PRESS
7 PULL UPS
7 SIT UPS W MEDICINE BALL( BALL MUST TOUCH OH AND IN FRONT OF FEET)14/20

RX+ 135 + CTB PULL UPS

CrossFit WOD, November 5, 2018

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MONDAY

Warm-up
Power Clean (3-2-2-1-1-1)
Metcon (Time)
30 POWER CLEANS 65/95
30 BOX JUMPS
400 MT RUN

20 POWER CLEANS 85/115
20 BOX JUMPS
400 MT RUN

15 POWER CLEANS 95/135
15 BOX JUMPS
200 MT RUN

10 POWER CLEANS 105/155
10 BOX JUMPS
200 MT RUN

CrossFit WOD, November 3, 2018

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SATURDAY

CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
14 HANG SQUAT CLEAN
7BURPEES OVER THE BAR

12 PUSH JERKS
6 BURPEES

10 OHS
5 BURPEES PULL UPS

400 MT RUN
RX 65/95
RX +85/115

CrossFit WOD, November 2, 2018

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
6 BAR MU ( MOD 6 PUSH UPS+ 6 DIPS)
12 BOX JUMP OVERS

30 HOLLOW ROCKS

3 RDS
200 MT ROW
15 GOBLET SQUATS 35/55

CrossFit WOD, November 1, 2018

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THURSDAY

CrossFit Hardcore Warm-up
SNATCHES (1)
15 MIN TO FIND 1 REP MAX POWER SNATCHES
Metcon (Time)
20 MIN AMRAP
12 POWER SNATCHES 65/95
200 MT RUN
12 KB SWINGS 35/55