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Wednesday 26th, April 201730

Warm-Up:   400 m run

10 pass thru 

10 around  the world

10 good mornings

10 overhead squats

10 kipping swings

10 Spider-Man lunges

 

Strength:  Deadlifts

5 x 45 %

5 x55%

5 x 65%

3 x 70%

3 x 75%

2 x 80%

 

METCON:  14 mins AMRAP

20 calorie Row

15  Power snatches. 95/65

15 O.H Squats  95/65

30 Pull ups

30 Wall balls.  20/14

15 O.H Squats

15 Power snatches

20 calorie row

 

ENDURANCE WOD

Complete for time:

 

800 m run

20 air squats

15 push ups

10 burpees

400 m run

30 air squats

20 sit ups

10 burpees

200 m run

40 air squats

30 slam balls

20 hollow rocks

10 burpees

 

Tuesday 25th, April 2017

Warm-up:  250 m run

then: 2 rounds,

10 pass thru (PVC)

10 around the world

8 walk-the-floors

8 Spider-Man lunges

10 overhead squats

 

Strength:  Bench Press  w/ Bent over rows

5 x 45%

5 x 55%

5 x 65%

3 x 75%

3 x 80%

2 x 85%

1 x 90%

**SUPERSET w/ bent over rows.   8 x 115/55***

 

METCON:  4 RFT

10 S2OH.  115/75

10 Box Jumps.  24/20

10 T2B

10 Slam balls.  30/20

***competitors. 135/95**

Monday 24th, April 2017

Warm up: 400 m run

2 ROUNDS:

15 jumping jacks

10 babymakers 

10 Samson stretch

10 kipping swings

10 scapular pull- ups 
STRENGTH: Front Squats

5 x 45%

5 x 55%

3x 3 x 60-65% w/ 3 sec pause at bottom 
METCON:   12 mins AMRAP

5 squat cleans  115/75

15 pull-ups 

50 DUs

**COMPETITIORS  155/105**
Endurance WOD 

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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