CrossFit Broward, LLC

Weekend Fun

Unfortunately my plans to go to Melbourne were side tracked by work, but we were still able to get a workout in.

• Warm-Up: Jump rope + DROM (extra hip and ankle) + BB Complexes
• Snatch: work up to heavy training max (TFmm) and then back off to approx 80% x 1 x 5
• C&J (Power Jerk): same as above
• Snatch Pulls: 100% x 3 x 3
• Inverted Rows 3 x max
• Hanging Leg Raises 3 x max

Snatch Complex

Wednesday 100203

• Warm-up:  Row 500m + 100DU + DROM (extra attention to hip and shoulders)
• Snatch Complex: (3 SnPP + 3 Sn Bal + 3 OHS) 70% x 5sets
• GPP - 5 Rounds with 1 minute rest between rounds 
• • Inverted Rows 10
  • GHD Sit-ups 15
  • 300m Row
• Roll and Stretch

Ground Hog's Day

Aimee Anaya Everett (Catalyst Athletics) - High Bar Back Squat

Tuesday 100202

Warm-Up: 500m Row + DROM + Light Snatch work/technique Drills

• HBBS 5 x 5
• Snatch DL 3 x 3
• Press 5 x 5
• Inverted Rows
• Hanging Leg Raises
• Roll and Stretch