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12/07/2018

6
Dec

12/07/2018

CrossFit Deerfield Beach – CrossFit

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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.*

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