08/31/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

25 Singles

20 Push Press BTN Snatch grip

15 Air Squat

10 Box Step down

5 Push ups

Gymnastics

Toes-To-Bar (Progressions and Skills)

Hollow rock to Toes to KB, Knee to Midline, Leg raise to Midline, Knee to elbows, strict toes to bar, max reps 30 sec

Metcon

Metcon (Time)

21-15-9

Power Snatch 65/95

Box Jumps
5 Minute Rest

Metcon (4 Rounds for time)

4 Rounds

In 2 Minutes

15 calorie row

10 Burpees

Weightlifting

Olympic Weightlifting Program @7.30pm

Warm-up (No Measure)

Accessory Work;

Snatch Pull

3 sets of 5 reps

Sot Press Behind The Neck

5 sets of 3 reps

Snatch Complex (10 rounds every 2 mins)

Every 2 Mins perform 1 x Power Snatch+ 1 x Hang Squat Snatch
Work up to a max of the day (add weight every round, If failed repeat)

1 x Snatch Balance + 2 x Broad Jump (10 rds every 2 mins)

10 rounds every 2 mins:

1 x Snatch Balance right after 2 broad jump as far as possible. NO PAUSE or BREAK in between.
Work up to a max of the day (add weight every round, If failed repeat)

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