(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

03/16/2019

15
Mar

03/16/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Bench Press (15:00 – 3 Rounds of: 3-8-5-8 Reps)

*Gaby’s birthday is 3/8/58. Work with partners who use similar weights, each person completes all reps. Try to add small increments of weight at each step of each round (i.e. – 3 reps @ 55#, 8 reps @ 65#, 5 reps @ 70#, 8 reps @ 75#). Choose weight that can be moved in a bit of a speedy manner (i.e. – this is not 1RM bench, gentlemen!) Score is weight of final set of 8 reps in 3rd round.*

Metcon


Metcon (Time)

The Tigress

3 Rounds For Time:

6 SDLHP 95/135

100m Sprint

61 Alternating Jumping Lunges (total)

6 Pull-Ups

100m Sprint

61 Squat Jumps

6 Power Snatches 95/135

100m Sprint

61 Abmat Butterfly Situps
*We hope you enjoy some of Gaby’s favorite movements!*

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