Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, April 12, 2019

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FRIDAY BENCHMARK WOD!

Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Metcon (Time)
MOD VERSION
BUY IN
30 V-UPS
30 PLATE GROUND TO OVER HEAD

9-7-5
CTB PULL UPS
SQ SNATCH 65/95

GRAB A PARTNER ROW 3K( BOTH VERSION)

CrossFit WOD, April 11, 2019

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THURSDAY

Warm-up
Metcon (Time)
4RDS
400 MT RUN
3 RDS OF MACHO MAN
(3 POWER CLEANS,3 FRONT SQUATS, 3 PUSH JERK)95/135

TEAMS OF 3 90 CAL BIKE SWITCH EVERY 10 CAL

Weightlifting
2 MORE WEEKS OF WEIGHTLIFTING ON THURSDAYS AT 6PM

CLEAN LIFT OFFS (HOLD BELOW KNEE FOR 3 SECONDS)
95% 3 X3
95% 4 X4

POWER CLEAN & POWER JERK
65% 3+4
70% 3+3
75% 2+3
80% 2+2
83% 1+1
85% 1+1
85% 1+1

FRONT SQUATS
78% 3
80% 2
83% 2
85%2

CrossFit WOD, April 9, 2019

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TUESDAY MURPH PREP!

Metcon (AMRAP – Rounds and Reps)
20 MIN CAP RUN 400 MT EVERY 5 MIN

1 PULL UP- 2 PUSH UPS-3 AIR SQ
2 PULL UPS-4 PUSHUPS-6 AIR SQ
3 PULL UPS-6 PUSH UPS-9 AIR SQ
4 PULL UPS 8 PUSH UPS 12AIR SQ
5PULL UPS10 PUSH UPS15AIR SQ
6-12-18
7-14-21
8-16-24… SO ON