15
12
2017

Friday 12/15/2017

Pompano Beach – CrossFit Weightlifting Deadlift (3×5 @ 65-75%) *Same weight for all 3 sets! Metcon Metcon (Time) Partner WOD! 100 Calorie Row 100 Wallballs (20M/14W) 100 DU (EACH!)(2:1 Singles) 100 Deadlifts (135M/95W) *Partition reps as needed! 20 minute time cap, add 1 second per re...

14
12
2017

Thursday 12/14/2017

Pompano Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) E(2)MOMx6: Complete 2 Rounds… 2 Pistols (R/L=1) 4 Handstand Push-ups 8 Medicine Ball Russian Twists (20M/14W) (R/L=1) Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP: 2 Pistols (R/L=1) 4 Handstand Push-ups 8 Med...

13
12
2017

Wednesday 12/13/2017

Pompano Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP: 100m Run 2 Kettlebell Swings (53M/35W) 2 Pull-Ups 100m Run 4 Kettlebell Swings 4 Pull-Ups 100m Run 6 Kettlebell Swings 6 Pull-Ups *Continue to add two reps per round!

12
12
2017

Tuesday 12/12/2017

Pompano Beach – CrossFit Weightlifting Overhead Squat (3-3-3-3-3) Work up to a heavy set of 3 reps! Metcon Metcon (Time) 16-8-4-4-8-16 Front Rack Lunge (95M/65W) Toes to Bar

11
12
2017

Monday 12/11/2017

Pompano Beach – CrossFit Weightlifting 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat (E(2)MOM x 10) *Work up to heavy complex! Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Hang Power Cleans (115M/85W) 10 Burpees