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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 10/19/2015No Comments

PLAYGROUND – BROWARD CROSSFIT 10-20-15

Warm Up Drill
5 Min Empty BB Drill 45/35
10 Stiff Leg Deadlifts – mid shin


10 Muscle Cleans
10 Front Squats
10 Push Press
10 Back Squats
10 Rear Jerks

 

Lift
Clean and Jerk (In 5 Minutes find your best 5 x 1 Reps )

 

Accessory
Pendlay Row (3 x 3 reps )

 

Met Con #1
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

rest approx 5 mins then

Met Con #2
100 Russian KB Swings for time 70/53 (Rx) 106/70 (Rx+)

 

Optional Cash Out

100 Meter Prowler Push (OPTIONAL Cash Out )

 

Dont forget to sign up for this epic event or both at our gym.   Go to OPEXFit.com to sign up NOW!

Life Coaching_Athlete Camp Florida 2015

Steven