5/25/19

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

Metcon

Metcon (Time)

For Time:

500 m Row

50 Double Unders

400 m Row

40 Air Squats

300 m Row

30 Push-ups

200 m Row

20 Walking Lunges (each leg)

100 m Row

10 Burpess

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5/23/19

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

Metcon

Metcon (Time)

40-30-20-10

Ab Mat Sit-ups

Kettlebell Swings (53/35)

Slam Balls (30/20)

5/22/19

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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)

5 Rounds For Time:

10 Deadlifts

10 Push-ups

10 Strict Pull-ups

10 Dips

RX+ (185/155) (Strict Pull-ups) (Ring Dips)

RX (155/135) (Pull-ups) (Matador Dips)

Jenny

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

-Row 1000m or 800m jog

-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
RX (45/35#)

5/20/19

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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 (AMRAP – Rounds and Reps)

10 min AMRAP:

5 Shoulders To Overhead

10 Burpees Bar Facing

15 Air Squats

RX+ (135/95)

RX (95/65)

Strength

Power Cleans

3 sets of 5 @ 80%

Shoulder Press

3 sets of 5 @ 80%

It’s FRIDAY!!!!!

Power CrossFit – CrossFit

Warm-up

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

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 For Time:

30 Wall Balls (20/14)

20 Burpees

10 Box Jump Overs (24/20)

Run

Power CrossFit – CrossFit

BRIDGE RUN (Time)

Start from the front door of Power CrossFit then turn right on Main St. Run across the Twin Span bridge until you reach the traffic light at the base of the bridge on the East side. Then turn around and come back to PC!