Monday, October 10, 2016

Power CrossFit – CrossFit

WARM-UP

400 meter jog

-2 minute DU practice

-Samson Stretch

-Caterpillar

-Leg swings forward and back

-Leg swings side to side

-Lateral lunges

-Lunge and twist right then lunge and twist left for 20 meters

-Calf stretches

-Butt kicks

-10 Scap pull-ups

-20 meter Bear crawl

WOD

Metcon (Time)

RX PLUS:

15-9-6

-Thrusters (135/95#)

-Muscle-ups

RX:

15-9-6

-Thrusters (115/75#)

-C2B

-Ring Dips

Scaled:

-Thrusters

-Banded MUs

-Banded Dips

REST 5 MINUTES THEN:

1000m Row (Time)

Max Effort 1000m Row

STRENGTH

Back Squat

1×5@45%

1×5@55%

1×3@65%

1×3@70%

1×3@80%

1×3@90%

STRENGTH

Front Squat

5×4@45%

Accessory Work

Reverse Hypers

3×8@15%

Toes-To-Bar

3xME

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