08/18/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
Schedule as of August 22, 2016!
6:00am, 7:00am, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesday

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

10 (5&5) PVC pass through back and forward + side to side. Then;

3 rounds:

10 Push Press Snatch Grip BTN @empty Barbell

15 Air Squat

10 DeadLift Snatch Grip @empty Barbell

Strength

Pause Back Squat (3 Rep Max)

Hold 2-3 sec in the bottom position, then stand up as explosive as possible.
12 mins to find your 3RM, don’t rush it rest as necessary between sets.

Metcon

Metcon (AMRAP – Reps)

7 rounds for reps of:

1 minute of Max reps Hang Power Snatches

1 minute of Max reps Overhead Squats

1 minute of Max reps KB Swings

Rest 1 minute

RX: 55/75 KB 35/55

RX+: 65/95 KB 55/70

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