Tuesday, July 20, 2021

Power CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

•50 DOUBLE UNDERS

•40 RKBS (53/35)

•30 ABMAT SIT-UPS

•20 WB (20/14#)

•10 POWER CLEANS (155/105)

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)

Monday, July 19, 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)

2000/1850 M ROW FOR TIME

•EVERY 2 MIN PERFORM 5 DEVIL’S PRESS (35/20)

**16 MINUTE TIME CAP**

WOD

Power CrossFit – CrossFit

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)

3 ROUNDS:

-60 Double-Unders

-15 Hang Clean-and-Jerks (75/55 lb)

-40 meters Walking Lunges

*Dub attempts count as RX. Sub 3 x’s regular jumps.

STRENGTH

Back Squat

1×3 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 75%

2×1 @ 80%

1xME @ 70%

WOD

Power CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP
AMRAP for 12 Minutes:

9 Pull-ups

12 DB box step overs (24″ 30# / 20″ 20#)

15 Ground to Overhead (135/95)

At the 6 minute mark complete 400m run OR 500m row then pick up where you left off.

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WOD

Power CrossFit – CrossFit

Metcon (Calories)

For Calories
7 Min on/1 Min Off

-2 Min Easy

-4 Min Moderate to Hard

-1 Min Easy

-SKI ERG

-ROW

-ASSAULT BIKE

**Intent is to have an interval feel to it, which means a roller coaster of intensity…not slow then slightly less slower then back to slow AF. We are looking specifically for:

-2 Min Conversational Pace

-5 Min climbing into Upper Zone 4 and Lower Zone 5 Heart Rate (this is relative to the person)

-1 Min Active recover followed by 1 Min Inactive recovery

**You have 1 Minute active recovery + 1 Minute Inactive recovery + 2 More active recovery Minutes so don’t be afraid to push during your “ON” Minutes