Monday, June 1, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 2 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)

2 ROUNDS FOR TIME:

40 Calorie Row

20 T2B

25 Snatches (95/65#)

STRENGTH

Back Squat (3×5)

3×5 @ 70% of 1 RM

Thursday 28, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Thrusters (95/65#)

8 T2B

8 Burpees over the bar

Thursday, May 27, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 2 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)

25 minute time cap. If you finish before the cap start again for RX Plus.

•100 Walking Lunges

•100 Double Unders

•50 Push Press (75/55#)

•100 Box Step Ups (unweighted)

•50 Push Press (75/55#)

•100 Double Unders

•100 Walking Lunges

5/26/2020

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Slow jog for 2 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

Metcon

Metcon (Time)

3 ROUNDS W/ 1 MIN REST BETWEEN

• 500 M ROW

• 15 BURPEES OVER ROWER

• 10 CLEAN AND JERKS

RX (115/95)

RX+ (185/125)

5/20/20202

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (AMRAP – Rounds and Reps)

17 minutes AMRAP:

20 KB Swings w/ the prettiest kbs (1.5/1pd)

20 Wallballs (20/14#)

20 Push-ups (Chest to ground or HR)

Metcon

Strength

Bench Press (5 sets of 10)

5/19/2020

Power CrossFit – CrossFit

WARM-UP

WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

Metcon

Metcon (AMRAP – Rounds and Reps)

36 min AMRAP:

800 m Run, then:

3 Rounds

10 Hand Release Burpee Box Jump-Overs

15 Push Press (95/65#)

50 Double Unders

RX+:

(85/70) Cal Bike

(30/24) Box

(50/35) DB Push Press

Unbroken sets of DU

*** If you finish under the time cap then start the WOD back over again.