WODs

CrossFit in Weston

By 12/18/2014 No Comments

Broward CrossFit has a 10,000 sq ft facility offering a convenient location directly off 595 and Nob Hill Road proudly serving CrossFit in Davie, CrossFit in Weston, CrossFit in Plantation, and CrossFit in Broward County.

:startwod:

Training Preparation 

Mash – Stretch – Warm Up

3 Warm Up Sets prior to Work Sets

Strength Training

Advanced / Rx

10 Mins to find a 3 Rep Max Power Clean

Intermediate / Scaled

10 Mins to work on Proper Technique for 3 Rep Max Power Clean

Intensity Training

Advanced / Rx

11.5 Open

20 Min AMRAP

5 Power Cleans 145/100

10 Toe 2 Bar

15 Wall Ball 20/14

Intermediate / Scaled

11.5 Open

20 Min AMRAP

5 Power Cleans 100/75

10 Hang Leg Raise

15 Wall Ball 14/10

Post Training

Stretch

:endwod:

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Steven

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