Tuesday, September 20, 2016

Power CrossFit – CrossFit

WARM-UP

400m row or Jog

2×10 reps not for time:

-Hang Clean with an empty bar

-Push Press with an empty bar

-Wall Ball sit-ups

-Medball cleans

WOD

Metcon (Time)

5 Rounds of:

-15 Hang Cleans (115/75#)

-10 GHD Sit-Ups

-15 Wall Ball (20/14#) 10′ target

-100m Sprint

STRENGTH

Bench Press

1×5@40%

1×5@50%

1×3@60%

4×4@70%

STRENGTH

Close Grip Bench Press

6×3@75%

Accessory Work

Metcon (Time)

3 attempts at a max effort free-standing HS Hold

If you do not have freestanding for :20+ yet, Nose and toes holds are for you.

Gymnastics

DIPS

3×8

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

Weighted Pull-ups

5×3@10%

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