© 2019 by CrossFit Broadreach

WOD's & News

W

 

 

WEEK OF November 17th

 

 

 

 

 

MONDAY:

"Macho Monday!"

Part 1: Build to a heavy Complex:

3 Power Cleans

3 Front Squats

3 Push Jerks

Part 2: "Randy Savage"

AMRAP 12

15 Toes to bar

3 Rounds of "Macho Man" (135/95)

3 Power Cleans + 3 Front Squats + 3 Push Jerks

TUESDAY:

"Sea Horse"

3 Rounds:
40/30 Calorie Bike 
800 Meter Row
400 Meter Run
20 Burpees

WEDNESDAY:

Part 1: Pausing Overhead Squat (3 seconds at bottom)

Build to a heavy single 

Part 2: "Double Jointed"

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

THURSDAY

"Old MacDonald"

5 Rounds:
100 Meter Farmers Carry (2 x 50's/35's)
30 AbMat Sit-ups
10 Double KB Russian Swings (2 x 50s/35s)

...

FRIDAY: 

"Singled Out"

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

SATURDAY:

"Smash Mouth"

3 Rounds:
800 Meter Run
21/15 Calorie Bike 
3 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test": 
7 Thrusters (75/55) 
7 Pull-ups 
7 Burpees