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04/21/2018

20
Apr

04/21/2018

CrossFit Deerfield Beach – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 1 – Clean Lunges and Dirty Shoulders

6-Minute AMRAP

Intermediates (115#/85#)

7 – Power Cleans

5 – Front-Rack Reverse Lunges

3 – Wall Walks

Novice/Masters (85# Male/55# Female)

7 – Power Cleans

5 – Front-Rack Reverse Lunges

3 – Shoulder to Overhead (S2OH)

Metcon

Metcon (Time)

WOD 2 – Chip’n & Twist’n

In 15 minutes…

50 Dumbbell snatch alternating (50#/35#/35#/20#)

40 Plate-hop Burpees

30 Air squats

20 No-rock Hand-release Push-ups

10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

Metcon

Metcon (AMRAP – Reps)

WOD 3 – Thruster Mathelete

You choose the load: Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4

0-2:00 minutes

Load the bar, add safety clips, warmup and prep for the first :30 sec all out

2:00-2:30

Max thruster reps

2:30-4:00

Rest (load stays the same)

4:00-4:30

Max thruster reps

4:30-6:00

Rest (load stays the same)

6:00-6:30

Max thruster reps

6:30-8:00

Rest (load stays the same)

8:00-8:30

Max thruster reps

Metcon

Metcon (AMRAP – Reps)

Floater – Toss Me a Rope, I’m Drowning!

With a 3-minute Running Clock…

Part 1 – Max meters rowed in 1 minute

Part 2 – Max double unders (DUs) or single unders (SUs) (Athlete’s choice) with remaining time

Metcon

Metcon (Time)

FINALS WOD

30-20-10

KB Swings

Wall Balls

KB Swing Variatins:

Intermediate Men: 55#

Intermediate Women: 35#

Novice/Masters Men: 35#

Novice/Masters Women: 25#

Wall Ball Variatins:

Intermediate Men: 20#/10′

Intermediate Women: 14#/9′

Novice/Masters Men: 14#/9′

Novice/Masters Women: 10#/9′

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