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Apr201629


Hallandale Beach CrossFit – WOD

Front Squat (5 x 3 (Build))

Metcon (Time)

15 DL

5 Bar Muscle Ups

12 DL

4 Bar Muscle Ups

9 DL

3 Bar Muscle Ups

Rx: 185/125 Rx+: 225/155

Metcon (Time)

3 Rounds For Time:

15 HSPU

50 Double Unders

Apr201628

Hallandale Beach CrossFit – WOD

Bench Press (5 x 3 (Build))

Metcon (Time)

RX

40 Wall Balls

20 Burpee Box Jump Over

30 Wall Balls

15 Burpee Box Jump Over

20 Wall Balls

10 Burpee Box Jump Over

10 Wall Balls

5 Burpee Box Jump Over

RX+

50 Wall Balls

25 Burpee Box Jump Overs

40 Wall Balls

20 Burpee Box Jump Overs

30 Wall Balls

15 Burpee Box Jump Overs

20 Wall Balls

10 Burpee Box Jump Overs

Apr201627


Hallandale Beach CrossFit – WOD

Deadlift (3 x 8 @ 55 % of 1RM)

Metcon (AMRAP – Rounds)

15 Min AMRAP

– 250m Row

– 10 S@O @ 95 / 65

– 5 Front Squats

Apr201626


Hallandale Beach CrossFit – WOD

Push Press (5 x 3 Build to heavy set)

Metcon (Time)

400m Run

30 Hang Power Clean @ 115 / 85

400m Run

30 T2B

400m Run

30 Pistols

400m Run

Metcon (No Measure)

OPTIONAL CORE WORK

Accumulate 3 Minutes of L – Sit Hold (bar)

or

Accumulate 3 Minutes of L – Sit on Parallettes

or

5 Minutes of Plank Hold

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