Wednesday, September 28, 2016

Power CrossFit – CrossFit

WARM-UP

Row, DU, Ployo medball warm (No Measure)

1,000 meter row or 800 meter Jog

50 Double unders

2 rounds Not for time:

10 medball/slamball tosses w/ partner or wall:

– chest passes

– overhead tosses

– rotational tosses

– granny shots

– wallballs 6″

WOD

Metcon (Time)

21-15-9

-Overhead Squats (95/65#)

-Front Racked Lunges (95/65#)(alt legs)

-Run 400 meters after each set (3 Runs)

STRENGTH

Hang Clean

1×5@40%

1×5@50%

3×5@60%

Deadlift

3×5@60%

Accesory work your choice

GHR

Glute hamstring raises
3×10@2%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s