14
10
2017

Saturday 10/14/17

Pompano Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Partner AMRAP: 50 calorie row, then… 2-4-6-8-10… Clean and Jerk (115M/85W) Toes to Bar You go, I go… Partition Calorie Row as needed!

12
10
2017

Thursday 10/12/17

Pompano Beach – CrossFit Metcon Metcon (Time) In Teams of 3, complete the following: 1200m Run 120 Double Unders (2:1 Singles) 90 Hang Power Cleans (115M/75W) 60 Box Jumps 90 Hang Power Cleans 120 Double Unders 1200m Run *One teammate works at a time, partition reps as needed!

11
10
2017

Wednesday 10/11/17

Pompano Beach – CrossFit Weightlifting Deadlift (4×4-6) *Same weight and reps for all 4 sets! Metcon 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (AMRAP – Reps) 3 Rounds: 45 sec. Max Kettlebell Swings (53M/35W) *Rest 15 sec. 45 sec. Max Burpees *Rest 15 sec.

10
10
2017

Tuesday 10/10/17

Pompano Beach – CrossFit Weightlifting Shoulder Press * Set 1–50% of 1RMx3 * Set 2–75% of 1RMx2 * Set 3–85% of 1RMx1 * Set 4–90-95% of 1RMx1 * Set 5–Go for new 1RM! * Set 6 (optional)-Exceed Set 5 weight! Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#