6/8/2016

Announcements

4:30 will now be a regular CrossFit Class
6/16 no E-Wod at night

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Barbell Front Squat, Shoulder Press, Overhead Squat Complex (5 Sets of 3 Reps)

Post-WOD

-Hamstring and AB work

Metcon

Metcon (Weight)

20 Min EMOM

Min 1- 2 Snatches

Min 2 – 40 Dubs

Min 3 – 2 Power Cleans + 1 Split Jerk

Min 4 – Max OTB Burpee to :30
Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts + complete all double unders in that round before each minute is up. Score is heaviest snatch + heaviest clean & jerk complex + burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.

Core Work

Metcon (No Measure)

5 Rounds:

20 Straight Legged Sit Ups

30 Russian Twists

30 Second straight arm v-hold

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