6
Dec
12/07/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Knee Circles
PVC Pass Throughs
PVC OH Squats
PVC Snatch Balance
Hollow Rocks
Supermans
PVC Complex 1 – Power Snatch + OH Squat
Strength
Back Squat (12:00 – 8-8-6-6 (4 Sets))
Try sets of 8 with 5-10# more than the sets of 8 last week. Increase load for sets of 6 by 5-10#based on how the sets of 8 feel. Start to get an idea of your goal for a 5RM. Score final set of 6.
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP:
6 Power Snatches 65/95
9 OH Squats 65/95
12 CTB Pull-ups
*Goal is at least 3 rounds.*