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Tuesday 17th April 2018

 

 

 

 

Warm – Up:  250 m run

then 2 rounds:

18 High knees (marching in place)

12 Air squats

10 Spiderman lunges

10 Kipping swings

**BURPEE CHALLENGE: Day 18 –   52/74/104 ***

 

Strength: Bench Press

**warm up to 80% of 1RM, then;

5 sets x 6 reps

***superset – Bent Over row –  3 x 10  @ 115/65***

 

MetCon:  6 RFT

“FLASH BACK”

3 HSPU .  (5 HRPU)

6 Snatches 95/65

9 Box jumps  24/20

12 Push Press . 95/65

15 Jumping jacks

18 DUBs . (36 singles)

Monday 16th April 2018

 

 

Warm – Up;  400 m run

..with an empty barbell;

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

***BURPEE CHALLENGE – Day  15:  48/68/96 ***

( start splitting up burpees – 1/2 now..)

 

Strength: Back Squat

…warm up to 80% of 1 RM, then;

2 sets of 6 reps.

..superset with GOOD MORNINGS – 3 sets of 10 reps + 5 lbs from last week

 

MetCon:  AMRAP

7 min AMRAP

15 Deadlifts  115/85

15 Wallballs  20/14

3 MINUTES REST

7 min AMRAP

10 Hang Power Cleans  115/85

10 Front Squats

 

*** complete burpees ***

 

ENDURANCE WOD

25 mins AMRAP

200 m run/ 300 m row (choose)

50 Jump rope singles

30 Air squats

20 Reverse lunges

10 Walk the floors (no push ups — keep core tight and straight) 

 

 

 

 

Saturday 14th April 2018

 

 

 

In teams of 2, complete for time:

Buy-in: 2,000 m row

THEN:

5 Rounds

10 Power Cleans 115/85

20 Front Squats 115/85

10 Power Jerks 115/85

40 Wall balls 20/14

Cash-out: 800 m run   (together)

** one athlete works at a time – except on the 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.

Testimonials…

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