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Friday Oct 12 2018

 

Warm-Up: 250 m

30 Single Unders
10  Spidermans
10 Samson
10 Push-up to Down Dog
10 Air Squats

Gather Equipment; then perform

3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders

 

MetCon

“Dirty 30”

For Time:

30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Shoulder to Overhead (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Thursday 11th October 2018

 

 

 

Warm-Up: 250 m run

6 Walk the floor

10 Air Squats

8 Spiderman+ Hamstring Stretch

8 Kipping Swings

**Lat Stretch (using a band or the pull-up rig)

**Wrist/Forearm Stretch

**Ankle Stretch

 

Strength: Accessory Movements

EMOM 10

MIN 1:  5 -6 Strict Chin Ups (supinated grip)

MIN 2: 7 DB/KB Strict Shoulder Press (one arm at a time)

 

MetCon: AMRAP 3

“Guard Rail”

AMRAP 3 

9/6 Calories on Bike

9 Power Clean 115/85

3 MINS REST

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans 135/95

3 MINS REST

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans  155/105

Wednesday 10 October 2018

 

 

Warm Up: 250 m run

10 PVC Pass Thru

10 PVC Around the World

10 PVC Good Morning

10 PVC Torso Rotation

10 Air Squats

10 Side Lunges

 

Strength: Deadlift

Increase weight by “feel” following the rep scheme:

12 – 10 – 8 – 6 – 4 – 3 – 2 – 1

 

MetCon: 

“Run Wild”

3 Rounds:
600 Meter Run
21 Hang Squat Snatches 75/55

 

ENDURANCE WOD

“Half Cocked”

4 Rounds

200 m Farmers Carry

400 m run

 

 

About Us...

Pompano Beach CrossFit CVI is a strength and conditioning facility.

We help and develop individuals of all levels to improve human performance.

We are a 5,000 square foot warehouse gym, under AC, that is 100% CrossFit.

About Us…

Our Facility…

 

What Is CrossFit

CrossFit is a worldwide strength and conditioning fitness program designed for all ages.

Whether you are a beginner or a professional athlete, the CrossFit program is designed with universal scalability. 

This is the ideal exercise program for anyone, regardless of age or experience.

What is CrossFit?

 

Step One

Having explored our website,

we hope that you have built curiosity and drive to continue chipping away on your goals.

We encourage you to come visit us and our facility.

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