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Thursday 23rd, February 2016



Warm Up :   2 rounds

21 jumping jacks

10 forward-mid-back

10 air squats

10 spiderman lunges

10 push ups

10 hollow rocks

 

Strength: Bench Press : Superset with 8 Bent over rows  115/75

5 x 40%

5 x 50 %

5 x 65%

5 x 70%

3 x 75

3 x 80%

 

METCON:  For Time

5 – 4- 3 – 2 – 1

Power clean  @ 70% of 1 RM

10 – 8 – 6 – 4 – 2 

Bar facing Burpees over bar

 

COOL DOWN:   250 m jog

Foam roll

and stretch.

 

 

 

 

Wednesday 22nd, February 2017

 


Warm-up :  2 Rounds

30 DUs/60 singles

10 baby makers

10 forward-middle-back

10 iron cross

10 kipping swings

 

Strength:  Back Squats

5 x 40%

5 x 50%

5 x 60%

3 x 65%

3 x 70 %

3 x 75%

 

 

METCON:  Open WOD 15.3

14 mins AMRAP

7 Ring Muscle Ups  (7 C2B)

50 Wall balls  20/14

100 Double Unders  (200 singles)

 

 

ENDURANCE WOD

 

4 RFT

200 jump rope singles

20 KBS

250 m run

20 squat jumps

20 calories row

 

Tuesday 21st February 2017

Warm – up:   400 m run

then:    2 rounds

10  strict press   45/35

5  muscle snatch  45/35  

10 good mornings

10 spiderman lunges

10 kipping swings

 

Strength:  Push Press

5 x 40%

5 x 50%

3 x 60%

3 x 65%

3 x 70%

 

METCON:    Open WOD 15.1

 

AMRAP in 9 mins

15 T2B

10 Deadlifts    115/75

5 Snatches       115/75

3 MINS REST

6 mins to max Clean and Jerk

 

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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