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Thursday 19th, January 2017

warm-up: 2 rounds

10 forward lunges

10 KBS  55/35

10 goblet squats  w/ KB

10 around the world w/ KB  5 left - 5 right

10 KB high pulls (sumo)

10 romanian dead lift w/KB

Strength/Skill:  Cleans

6 mins EMOM - Complex:

1 hang clean pull (shrug)

1 chinese high pull

1 power clean

https://youtu.be/Cm-3A3nK1ns  ( video of "snatch high pull" BUT can be applied to the Clean)

THEN:  10 mins to find a heavy single SQUAT CLEAN

METCON:

4 RFT

10 dead lift

10 thrusters

10 burpees

10 pistol squats

A:  95/65

C: 115/85

Wednesday 18, January 2017

Strength:   15 min EMOM

even - 3 deadlift @ 75% - 80%

odd - 10 V-Ups (abs)

METCON:

12 min AMRAP

10 box jump overs   24/20

20 slamballs  30/20

30 DUs  (60 singles)

100 m sand bag run   60/30

ENDURANCE WOD 

For time :

Assault Bike calories

10 - 15 - 20 - 25 - 30

Wallballs

50 - 40 - 30 - 20 - 10

Tuesday 17th, January 2017

warm up --- 400 m run  then:

2 rounds

8 walk the floors

8 baby makers

8 spiderman lunges

4 strict pull-ups

Strength:  Bench Press/Ring rows

5 x 40%

5 x 50%

3 x 60%

3 x 70%

3 x 80%

3 x 90%

** perform 10 inverted rows on the rings (ring rows in between bench sets)***

METCON:

Buy-in: 600 m row

15 - 12 - 9 - 6 - 3

Power Clean  135/95

Pull- ups

Front Squat

Pull-ups

Cash-out:  600 m r0w

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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