-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 (No Measure)
10 (5&5) PVC pass through back and forward + side to side. Then;
10 Push Press Snatch Grip BTN @empty Barbell
15 Air Squat
10 DeadLift Snatch Grip @empty Barbell
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 (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