W.O.D. and Announcements

052217

CrossFit Cooper City – CrossFit

Strength

Front Squat (4×3 )

Build through the sets

Metcon

Metcon (Time)

30 Front Rack Lunges (115/75)

30 Hang Power Cleans

45 Toes to Bar

30 Hang Power Cleans

30 Front Rack Lunges

Accessory Work

Weighted Sit-ups (100 Reps)

051817

CrossFit Cooper City – CrossFit

Strength

Metcon (No Measure)

20 min emom

min 1 Cal Row 15/12

min 2 Toes to Bar 10-15

min 3 Db Hang Clean and Press 10-15

min 4 Ring Rows 10-20

Accessory

Metcon (No Measure)

3×8 Hammer Curls

3×8 Tricep KickBacks

3×20 Weighted Back Extensions

051717

CrossFit Cooper City – CrossFit

Strength

Close Grip Bench Press (4×8 )

as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

Conditioning

Metcon

7 Minute AMRAP

30 Wall Balls (20/14)

15 Box Jump Overs (24/20)

[3 minute rest]

3 Minute AMRAP

KB Swings (70/55)

[3 Minute Rest]

7 Minute AMRAP

30 Wall Balls

15 Box Jump Overs

051617

CrossFit Cooper City – CrossFit

Gymnastic Skills Work

Metcon (No Measure)

Handstand Push up

Scale downs

no more then 2 ab matts to help you up

Inverted box strict handstand push ups

10 min

Metcon

Metcon (Time)

Metcon

20-16-12-8-4

   Deadlifts 225/155 185/125

10-8-6-4-2

   Handstand Push Ups

TRUNK

Metcon (AMRAP – Reps)

6 Minute Tabata

2 Minutes @ VUps

2 Minutes @ Knees to Elbow

2 Minutes @ Hollow Rocks

051517

CrossFit Cooper City – CrossFit

Weightlifting

Back Squats (3×10 )

heavest weight possible for the day

Metcon

Metcon (Time)

Conditioning

7 Rounds

7 Power Cleans (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

For Time!

Accessory

Dumbbell Push Press

3xMax effort

051317

CrossFit Cooper City – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two:

4 Rounds (12 Minute Clock)

40 Thrusters 95/65

40 Burpees over the bar

[Rest 3 Minutes]

5 Minute AMRAP

Over Head Squats 95/65

Box jumps

(Switch after every 3 Reps)

[Rest 2 Minutes]

3 Minute AMRAP

Wall Balls

051217

CrossFit Cooper City – CrossFit

Strength

Metcon (Weight)

Weightlifting

Strict Press  (7 Sets of 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon

Metcon (AMRAP – Rounds)

15 Minute AMRAP

21 Lunges (45s/25s)

15 Knees to Elbow

9 Handstand Push Up

051117

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Conditioning

In Teams of Three:

300 m Med Ball Run (Each in relay format)

100 KB Swings (70/55)

100 Synchronized BF Sit Ups

100 KB Swings

300 m Med Ball run

For time

Accessory

Metcon (No Measure)

3 rounds

30 sec single leg V-ups

1 min plank

30 sec toe touches

1 min hollow roc

1 min rest