Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, March 29, 2019

by

FRIDAY

Warm-up
Metcon (Time)
4 RDS (200 MT) 0N 2 MIN
50 MT RUN W PLATE 25/45
50 RUN WITHOUT PLATE
50 MT RUN WITHOUT PLATE
50 MT RUN WITH PLATE
NO DROPPING THE PLATE OR 5 BURPEES PENALTY

REST 2 MINS

30 BURPEES ON PLATE( NO NEED OF HIPS EXTENSION)
30 SDLHP 65/95
30 HOLLOW ROCKS
30 RENEGADE ROWS

CrossFit WOD, March 28, 2019

by

THURSDAY

Warm-up
Metcon (Time)
25-20-15-10-5
POWER SNATCHES 55/75
TOES TO BAR
WALL BALLS

Weightlifting
CLEAN HIGH PULL
HANG POWER CLEAN + JERK
70% X3
73% X 3
75% X 2
78% X 2
80% X 2
80% X 2
80% X 2

FRONT SQUATS
73% X 5
75% X 4
78% X 4
80% X 3
80% X 3

GOOD MORNING
EMPTY BAR 5 SETS OF 10 REPS

CrossFit WOD, March 27, 2019

by

WEDNESDAY

Warm-up
Metcon (Time)
ARE YOU STILL SORE FROM 19.5?

40-SQUAT CLEANS 55/75
40-BOX JUMPS

30-HANG POWER CLEANS 85/115
30BOX JUMP OVERS

20 POWER CLEANS 105/155
20-BURPEE BOX JUMPS

CrossFit WOD, March 26, 2019

by

TUESDAY

Warm-up
Metcon (Time)
GRAB A PARTNER

1 MILE RUN( SPLIT HOWEVER YOU WANT)
100 PULL UPS( 1 WORK/1 REST)

800 MT RUN
200 PUSH UPS( 1 WORK/1 REST)

800 MT RUN
100 AIR SQUATS SYNCRONIZED

CrossFit WOD, March 25, 2019

by

MONDAY AFTER 19.5

Warm-up
Metcon (Time)
50 AB MAT SIT UPS
25 D/L 105/155
800 MT RUN

50 AB MAT SIT UPS
25 D/L
80 DUBS

50 AB MAT SIT UPS
25 D/L
800 MT RUN