CrossFit Coconut Creek – CrossFit


Warm-up (No Measure)


Coach’s Warm-up

Metcon (Time)


Chipper
30 Calories Row
30 Kettlebell Swings (53/35 Lbs)
30 Wall Balls (20/14 Lbs)
20 knees to Elbows
100 DUB’s
20 Knees to Elbows
30 Wall Balls (20/14 Lbs)
30 Kettlebell Swings (53/35 Lbs)
30 Calories Row


CrossFit Coconut Creek – CrossFit


Warm-up (No Measure)


Coach’s Warm-up

Snatch Party


Min 0-4 (every 30 sec)
3 squat Snatch (75/55 Lbs)
Min 4-9 (every 45 sec)
2 Squat Snatch (95/65 Lbs)
Min 9-14 (every minute)
1 Squat Snatch (115/75 Lbs)

Metcon (AMRAP – Rounds and Reps)


9 Minutes AMRAP
3 Power Snatches (75/55 Lbs)
6 Overheard Squats (75/55Lbs)
RX+= 105/70 Lbs


CrossFit Coconut Creek – CrossFit


Warm-up (No Measure)


Coach’s Warm-up
Tabata Style x 6 min
Handstand Hold
Technique: Handstand Push-up

Metcon (Time)


4 RFT
400m Run
10 HSPU
15 Ring Rows
Rx+ : Deficit HSPU 4″