Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, April 4, 2019

by

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.

CrossFit WOD, April 2, 2019

by

HAPPY BIRTHDAY TOMMIE AKA BT HAPPY BIRTHDAY TODD!

Warm-up
Metcon (Time)
FOR TIME
BUY IN 4 BAR MU
55 DUBS
43 THRUSTERS 65/95
55 DUBS
43 PULL UPS
55 DUBS
43 STOH
55 DUBS
43 PUSH UPS
BUY OUT 3 BAR MU

RX 65/95
RX+ 85/115

CrossFit WOD, April 1, 2019

by

MONDAY

Warm-up
Metcon (Time)
50 DB POWER SNATCH 20/30(ALTERNATING ARMS)
200 MT RUN
25 OHS 65/95

40 DB POWER SNATCH
200 MT RUN
20 OH SQUATS

30 DB POWER SNATCH
200 MT RUN
15 OH SQUATS

20 DB POWER SNATCH
200 MT RUN
10 OH SQUATS

Weightlifting
BEFORE THE WOD 15 MIN
OHS 3-2-2-1-1-1-1

CrossFit WOD, March 30, 2019

by

SATURDAY

Warm-up
Metcon (Time)
21-18-15-12-9-6-3
CLEAN & JERK 85/115
KB SWINGS 35/55
GOBLET SQUATS W KB
200MT RUN AFTER RD 1,3,5,7
400 MT RUN AFTER RD 2,4,6