Wednesday, October 27, 2021

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)

6 ROUNDS:

-5 Deadlifts (205/135#)

-10 Pull-ups

-15 DB Thrusters (35/20#)

STRENGTH

Squat Clean

Tuesday, October 26, 2021

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:

21-15-9-15-21

Hang Power Cleans (95/65#)

AbMat Sit-ups

Calorie Row

STRENGTH

Snatch

Week 2 of 12: Hatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

-1 rep at 85% of 1RM

Snatch Pull

-5 reps at 85% of 1RM Snatch

-5 reps at 95% of 1RM Snatch

-5 reps at 105% of 1RM Snatch

Monday, October 25, 2021

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)

4 ROUNDS:

3 wall walks or 3 BW Shoulder to OH

10 Devil Press (35/20#)

300 meter Row or 200 meter Run

STRENGTH

Back Squat

Week 2 of 12:

• 10 reps at 50% of 1RM

• 8 reps at 55% of 1RM

• 6 reps at 60% of 1RM

• 6 reps at 65% of 1RM

• 6 reps at 70% of 1RM

Front Squat

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 2 sets: 5 reps at 65% of 1RM

Thursday, October 14, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

30 AbMat Sit-ups

30 HR Push-ups

30 Wallballs (20/14#)

STRENGTH

Push Jerk

-3 reps at 75% of 1RM

-3 reps at 80% of 1RM

-3 reps at 85% of 1RM

-3 reps at 90% of 1RM

Wednesday, October 13, 2021

Power CrossFit – CrossFit

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WARM-UP

2×10

Back ext

Shoulder ROM

Samson stretch

Caterpillar

Calf stretches

WOD

Metcon (Time)

For Total Time:

Buy In: 1000 m Row

Then 14 min EMOM:

**Odd Minutes:

15 KB Swings (1.5/1 pd)

**Even Minutes

15 Deadlifts (135/95#)

Then,

Cash Out: 100 Double Unders (Scale 3:1 single unders)

Buy in: denotes a task that needs to be completed before the athlete can start the WOD proper.

Cash out: denotes a task that must be completed right after the athlete has finished the WOD proper.

***Your score is your total time from the buy i

STRENGTH

Clean and Jerk

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

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.
3-Position Clean

-2 reps at 50% of 1RM Clean

-2 reps at 55% of 1RM Clean

-2 reps at 60% of 1RM Clean

-2 reps at 65% of 1RM Clean

Tuesday, October 12, 2021

Power CrossFit – CrossFit

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Warm-up

Row 1,000 meters

Burgener Warmup

SHOULDER ROM

10 x Strict Pull-ups (use band if needed

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 calorie ROW

10 Hang Cleans (95/65#)

10 Power Snatches (95/65#)

STRENGTH

Bench Press

Bench Press

10-8-6 reps:

-Incline DB Bench Press AHAP

-Bent-over DB Rows AHAP

THEN

BENCH PRESS

-10 reps at 50% of 1RM

-8 reps at 60% of 1RM

-6 reps at 65% of 1RM

-4 reps at 70% of 1RM

Dips

Monday, October 11, 2021

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)

4 Sets

200m Run

15 Front Squats (95/65#)

200m Run

10 TTB

*Rest 2:00 btw Sets

STRENGTH

Back Squat

Week 1 of 12: Hatch
Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of

Front Squat

-5 reps at 50% of 1RM

-5 reps at 55% of 1RM

-2 sets: 5 reps at 60% of