Tuesday, October 4, 2016

Power CrossFit – CrossFit

WARM-UP

800 meter Row or Jog

Foam Roll the sore parts

Couch Stretch

Calf Stretches

Toe Kicks 10 meters

Butt Kicks 10 meters

2×10

-Push-Ups

-Sit-Ups

-Air Squats

WOD

Metcon (Time)

-6 Box Facing Burpee Jump Overs (30/24″)

-9 Power Snatches (95/65#)

-12 Goblet Squats (2/1.5 pd)

-15 T2B

***1 MINUTE REST***

-1 minute bar facing burpees.

***1 MINUTE REST***

-15 T2B

-12 Goblet Squats (2/1.5 pd)

-9 Power Snatches (95/65#)

-6 Box Facing Burpee Jump Overs (30/24″)

Note the number of bar facing burpees you completed.

STRENGTH

Bench Press

All % are based off of 90% of 1RM.

3×5@65%

3×5@75%

3×5@85%

DB Bench Press

Go Heavy
5×15

Dumbbell Row

5×10

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