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Thursday 7th Dec 2017

 

Warm – Up:  2 Rounds:
10 PVC Passthroughs
10 Good Mornings
10 Overhead Squats
5 Burpees

Strength:  Overhead squats
Work up to 55-60 % of 1 RM;  then complete 20 reps for time.

 

!5 Min EMOM

min1 – 10 burpee to plate
min 2 – 12 cal. bike
min 3 – MAX wall balls 20/14

***score: Max total wallballs

 

 

 

 

Wednesday 6th Dec 2017

Warm – Up: 250 m run

then: 2 Rounds:
10 PVC Passthroughs
10 Good Mornings
10 Overhead Squats
5 Walk the Floors

Strength: Deadlifts

warm-up to:

5 x 3 @ 65 – 70% of 1 RM

MetCon:  Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (6 HRPU)
3 cleans
6 handstand push-ups (12 HRPU)
3 cleans
9 handstand push-ups (18 HRPU)
3 cleans
12 handstand push-ups (24 HRPU)
6 cleans
15 handstand push-ups (30 HRPU)
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scale: Hand release push-ups x2

Men clean 185 lb.
Women clean 125 lb.

ENDURANCE WOD

2 Rounds for Time

200m run

100 jumping jacks

200 m run

75 mountain climber

200 m run

50 lunges

200 m run

25 sit-ups

Tuesday 5th Dec 2017

Warm-Up: 3 Rounds NFT of:
15 Hollow rocks
10 Baby makers
5 Kipping pull-ups

Strength: Bench press
3 rounds of close grip, normal grip, wide grip.
Complete 3 reps of each grip, resting 30 seconds between each grip and ascending in weight
*15 min time cap

 

MetCon: complete for time

Complete for time:
 
8 – 10 – 12 – 14 – 16 
 
Front Rack Lunges . 115/75
Pull-Ups
Calorie Row

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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