Monday, October 3, 2016

Power CrossFit – CrossFit

WARM-UP

800 meter jog

2 Rounds NOT for time:

-Caterpillar 10 meters

-Shoulder ROM

-Samson Stretch 10 meters

-Medball Cleans x 20

-Squat Cleans w/ an empty bar

WOD

Metcon (Time)

3 ROUNDS:

30 Double Unders

21 Wallballs (20/14#)

30 Double Unders

15 Box Jumps (24/20″)

30 Double Unders

9 Hang Power Cleans (135/95#)

STRENGTH

We will be doing Wendler 5-3-1 for the next 4 weeks. All percentages are based off 90% of your 1 RM.

Back Squat

5×65%

5×75%

5+@85%

*+ means until failure

STRENGTH

Squat Clean

5×2@65%

Accessory Work

5 Rounds:

40 meter Yolk Walk Heavy As Possible

Rest 2 minutes

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