WOD | crossfitkeylargo

Tuesday 4/30/19

Conditioning: 6 Rounds: 21/15 Calorie Bike 150′ Farmers Carry (53’s/35’s) 9 Strict Toes to Bar

Monday 4/29/19

Strength: Snatch Pull+Snatch+OHS 1-1-1-1-1 Conditioning: For Time: 15-12-9 Power Snatch (75/55) Box Jumps Overs (24/20) Directly into: 15-12-9 OHS (75/55) Lateral Barbell Burpees

Friday 4/26/19

Strength: Back Squat 3-3-3-3-3 Conditioning: 3 Rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20)

Thursday 4/25/19

Conditioning: 0:00 – 10:00 AMRAP 10 10 Plate Deadlifts 10 Air Squats 200 Meter Run 12:00 – 22:00 AMRAP 10 10 Push-Ups 5/5 Plate Reverse Lunges 10 Hollow Rocks 24:00 – 32:00 AMRAP 8 100m Plate Run 10 Plate Squats 20 Mountain Climbers 34:00 – 40:00 AMRAP 6 100m Run 12 Burpees

Wednesday 4/24/19

Strength: Bench Press Build to a heavy single in no more than 5 sets Conditioning: “Strict Lynne” 5 Rounds: Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds

Tuesday 4/23/19

Conditioning: 3 Rounds: 24/20 Calorie Bike 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Dumbbell

Monday 4/22/19

Strength: Power Clean & Push Jerk: Build to a Heavy Single Conditioning: 8 min AMRAP: 7 Clean and Jerks (115/80) 50 Single Unders

Friday 4/19/19

Strength: 1x15 Back Squats Conditioning: 12 min AMRAP 15 Cal Row 20 Pull-ups 50 Double Unders Optional WOD: Passion WOD 100 Double Unders 800m Barbell Carry (95/65) 100 Burpees

Thursday 4/18/19

Conditioning: 2 Rounds: (45 min time cap) 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 AbMat Sit-ups 400 Meter Run 26 Slamballs (30/20) 400 Meter Run 26 Air Squats 400 Meter Run 26 Box Jumps (24/20)

Wednesday 4/17/19

Strength: 3x10 Bench Press Conditioning: 12 min AMRAP 30 Power Snatches (95/65) 30 Power Clean and Jerks 30 Thrusters

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2 3

Thursday, 21 January 2021

Wednesday, 20 January 2021

Tuesday, 19 January 2021

Monday, 18 January 2021 - MLK, Jr. Day

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100109 Overseas Hwy

Key Largo, FL 33037

(305)814-5406