6
Aug
08/07/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Arm Circles
Wrist Warm-up
Two Taps
Box Step Ups
Push-ups
Strength
Power Snatch (7 min EMOM – 3 Unbroken Reps @ 70% of 1RM Snatch)
Use same weight for all 7 sets.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Barbell Weight: 75# Males/55# Females
Box Height: 24″ Males/20″ Females