Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

10/30/17

Conditioning:

Run/Bike

20 Min E5MOM

20 Cal Ski Erg

400m Run

------

Strength Intervals:

20 Minute EMOM:

Minute 1: :25 sec L-Sit

Minute 2: 12 Barbell OH Lunges 185/125

Minute 3: 10 Banded Face Pulls (Tempo 2020)

Minute 4: 8/8 Straight leg deadlifts (Barbell)

Minute 5: Rest

-----

Weightlifting:

Snatch

3 x 70%

2 x 77%

2 x 83%

2 x 87%

2 x 90%

Snatch Pulls:

6 x 3 @ 105%

-----

Gymnastics:

12 Min E3MOM

9 C2B Pull Ups (Butterfly)

6 Deficit Strict HSPU (6/3inch)

30 Unbroken Double Unders

------

Met-Con:

Fight Club: 3 Rounds of 5 stations with a 1 minute rest after each round

Station 1: Power Cleans (95/65)

Station 2: Thrusters (95/65)

Station 3: Box Jump Overs (24/20)

Station 4: Pull-ups

Station 5: Assault Bike Cals

------

Abdominals:

6 x 12 Weighted GHD Sit Ups 20/30 (med ball)

CrossFit Journal: The Performance-Based Lifestyle Resource