W.O.D. and Announcements

062817

Announcements

July 4th – 8:30am Class only!

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

“Weightlifting

Front Squat (Find a 5 Rep Max Front Squat)

-THEN-

Back Squat (Find a 5 Rep Max Back Squat)

Conditioning

Metcon (Time)

For Time:

40 Cal Row

40 Box Jump Overs

40 Chest To Bar PullUps

40 Thrusters 75/45

TRUNK

Metcon (No Measure)

Accumulate 3 Minute Weighted Plank (45/25)

062717

CrossFit Cooper City – CrossFit

Metcon

Metcon (No Measure)

“Conditioning

18 Minute emom

Min 1 5 Power Cleans (145/100)

Min 2 10 Toes To Bar

Min 3 15 Wall Balls (20/14)

Endurance

Metcon (12 Rounds for time)

3×500 Meter Row

4×350 Meter Row

5×200 Meter Row

[1:1 work/rest ratio]

Powered By Wodify

062617

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Weightlifting

Push Jerk 5×3

– Then –

Weighted Push Ups (3xME)

Weighted Push Ups (45/25))

Conditioning

10 Minute AMRAP

10 Bar Hopping Burpees

15 Power Snatches (75/55)

Accessory Work

Metcon (No Measure)

3×12 KB Step Ups (heavy)

3×15 Weighted Back Extensions

062417

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

“Conditioning

For Time:

30 Hang Power Cleans (115/75)

20 Toes to Bar

30 Front Squats

20 Toes to Bar

30 Shoulder to Overhead

[Rest 3 Minutes and Repeat]

Endurance

Metcon (Time)

2 Rounds

Row 750 Meters

-Rest 2 minutes-

Row 500 Meters

-Rest 2 minutes-

Row 250 Meters

-Rest 2 minutes-

062217

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two:

15 minute AMRAP

10/8 Calorie row

20 Wall Balls (20/14)

[5 Minute Rest]

15 minute AMRAP

15/12 Calorie Row

15 Bench Press (155/95)

Accessory Work

21’s (3 sets for 21 Reps)

Farmer’s Carry (3 sets for 240 meter Walk)

Powered By Wodify

062117

CrossFit Cooper City – CrossFit

Strength

Metcon (Weight)

Front Squat

5×3

Metcon

Metcon (Time)

Conditioning

Metcon (Time)

5 Rounds

10 Push Jerks

30 Unbroken Double Unders

Accessory Work

Metcon (No Measure)

4 x 1:00 minute Weighted Plank Holds

3 x 10 KB Bent Over Rows

Powered By Wodify