W.O.D. and Announcements

8/15/17

CrossFit Cooper City – CrossFit

Accessory

Strength

Three sets of:

10 Bent Over Rows

10 Cuban Presses (5 per side)

Metcon

Metcon (Time)

50 KB Swings

50 Wall Balls

50 Ab Mat Sit Ups

30 KB Swings

30 Wall Balls

30 Ab mat Sit Ups

10 Kb Swings

10 Wall Balls

10 Ab Mat Sit Ups

Rx 70/55 20/14

8/9/17

CrossFit Cooper City – CrossFit

Core Work

Bench Press – 20 Secs Max Reps

10 rds (10 mins) EMOM:

@60%

Every Min On the Min perform as many reps as possible in a 20 sec period. (20 sec work 40 sec rest)

Metcon

Metcon (Time)

3 Rounds

30 Back Squats @45% 1RM

30 KB Swings 70/55

30 Dubs

8/5/17

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Mayhem

30 Overhead Squats 95/65

30 Box Jump Overs 24″/20″

30 Thrusters 95/65

30 Power Cleans 95/65

30 Knees to Elbow

30 Burpee Pull Ups

30 Knees to Elbow

30 Power Cleans

30 Thrusters

30 Box Jump Overs

30 Overhead Squats
One partner works at a time. Split reps in any way.