Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, August 7, 2017

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MONDAY

CrossFit Hardcore Warm-up
Front Squat (3 REPS)
10-15 MIN TO WORK UP TO 3 REPS OF MEDIUM OR HEAVY WEIGHT OF FRONT SQUATS.
USE RACK
Metcon (Time)
WOD
7 ROUNDS
7 FRONT SQUATS 85/115
7 BURPEES PULL UPS
7 KB SWINGS 55/70
7 BOX JUMP OVERS
200 MT RUN ON ROUND 2,4,6

CrossFit WOD, August 5, 2017

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SATURDAY

CrossFit Hardcore Warm-up
Metcon (Time)
Saturday
4 rds
15-Back Squats 65/95
30 Dubs
15 Wall Ball
30 hollow rocks
15 Burpees
200 mt run with ball

CrossFit WOD, August 4, 2017

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FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
Buy In
400 MT
SNATCH COMPLEX
4 RDS
6- HANG POWER SNATCHES 95/135
3 -SQUAT SNATCHES
3-OHS
BUY OUT 50 ABS + 30 CAL BIKE

CrossFit WOD, August 1, 2017

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TUESDAY

CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
10- PUSH PRESS 65/95
10-PULL UPS
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
10 KB SWINGS 35/55
10 BURPEES