[email protected] | 905 SE 1st Way, Deerfield Beach, FL

05/18/2015

17
May

05/18/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– 2 tap bend overs

– rotation

– squats

– lunges

– step ups and dips on the box

5 burpees

Weightlifting

Front Squat (3/65%, 2/75%,1/80%, 3/85%, 2/90%, 1/95% )

REST 2:00

last set – 3 reps as heavy as possible

score: weight of last 3 reps

Metcon

Metcon (AMRAP – Reps)

WOD

5 sets for max reps

30 sec. ring dips

30 sec rest

30 sec. box jumps

30 sec rest

30 sec alternating DB power snatches 25/30

rest 1 min
DB has to be released on the floor every time, hand-switch takes place on the floor

Leave a Reply