Thursday, May 19, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

21-18-15-12-9

Hang cleans (95/65#)

Assault Bike Calories

Russian twists (30/20#)

Tuesday, May 17, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

10 Hang Power Snatches

15 Push Presses

20 Back Squats

RX plus- 95/65#

RX- 65/45#

STRENGTH

Front Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1xME@60%

Tuesday, May 10, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

-Renegade Row Push-ups (push-up pull right/push-up pull left = 1)

-GHD sit-ups

-DB Deadlifts

(35/20# DBs)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.

Monday, May 9, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

STRENGTH

Back Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1 x ME @ 60%

Thursday, May 5, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

For Time

64 Air Squats

32 Kettlebell Swings (1.5/1 pd)

16 Pull-Ups

50 Air Squats

25 Kettlebell Swings (1.5/1 pd)

12 Pull-Ups

32 Air Squats

16 Kettlebell Swings (1.5/1 pd)

8 Pull-Ups

16 Air Squats

8 Kettlebell Swings (1.5/1 pd)

4 Pull-Ups

8 Air Squats

4 Kettlebell Swings (1.5/1pd)

2 Pull-Ups

Tuesday, May 3, 2022

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (Time)

10 Rounds:

10 Back Squats

100 meter run

30 second break

STRENGTH

Bench and dip

EMOM x 10: Odd – 5 bench press (athlete’s choice on weight), Even – 10/7 ring dips (if proficient at ring dips, try to do as many strict as possible)