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08/14/2018

13
Aug

08/14/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Squats

Banded Rig Shoulder Stretches

Banded PVC Pass Throughs

Strength

Pause Back Squats (7 min EMOM – 3 Reps 95/135)

Descend into back squat, pause at bottom in a dead stop for 3 full seconds, stand. Use one weight for all 7 sets. Work with a partner who will share same weights in larger classes. Scaling – lower weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP:

3-6-9-12-15-18-21-24-27….

Hang Power Snatches 55/75

Burpees

*Score is rounds + reps. I.e. – if you finish the round of 12 reps plus 3 additional snatches, score is 4 + 3.*

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