18
08
2017

Friday 08/18/17

Pompano Beach – CrossFit Metcon Metcon (Time) 400m Run 10 Snatches (95M/65W) 400m Run 8 Snatches (115M/75W) 400m Run 6 Snatches (135M/85M) 400m Run 4 Snatches (155M/95W) 400m Run 2 Snatches (165M/105W)

17
08
2017

Thursday 08/17/17

Pompano Beach – CrossFit Weightlifting Push Press (5×5 *Work up to heavy set of 5 reps!) Metcon Metcon (Time) 15 Deadlifts (225M/155W) 30 Wallballs (20M/14W) 12 Deadlifts 24 Wallballs 9 Deadlifts 18 Wallballs

16
08
2017

Wednesday 08/16/17

Pompano Beach – CrossFit Weightlifting Clean (5×3 *Work up to heavy set of 3 reps!) (Rest 10 sec. between each rep) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP: 10 Box Jumps (24M/20W) 10 Push-ups *Rest 4 minutes! 4 minute AMRAP: 10 Hang Power Cleans (75M/55W) 10 Front Squ...

15
08
2017

Tuesday 08/15/17

Pompano Beach – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds… 3 minute AMRAP: 350/300m Row Max DU in remaining time! *Rest 3 minutes after each round! Metcon Metcon (AMRAP – Reps) 3 Rounds… 3 minute AMRAP: 350/300m Row Max Handstand Push-ups in remaining time! *Rest 3...

14
08
2017

Monday 08/14/17

Pompano Beach – CrossFit Weightlifting Deadlift (4×3-4) *Same weight and reps for all 4 sets! Extra credit: After each set, complete 6-8 Ring Dips Metcon Metcon (Time) 3 Rounds: 25 Kettlebells Swings (53M/35W) 15 Chest-to-Bar Pull-ups