Monday, October 17, 2016

Power CrossFit – CrossFit

warm up (No Measure)

Run 800 meters or Row 1,000 meters

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

THIS IS ONE OF THE WOD’s FROM THE SHOOT OUT THIS WEEKEND. If you are competing scaled, do the scaled version today for practice.

During this event, each athlete will progress through the rep scheme by themselves. After completion of the Assault Bike(ROW), the athlete will return to the starting mat and tag their teammate. The event is complete after all athletes have returned to the starting mat

Metcon (AMRAP – Reps)

Rx:

50 Double Unders

25 Thrusters, 95/65

25/20 Cal Row

12 min cap

Scaled:

50 lateral barbell jump overs

25 thruster, 65/45

20/15 Row

6 min cap

STRENGTH

Back Squat

1×5@50%

1×5@60%

1×3@70%

1×5@75%

1×3@85%

1×1@95%

Front Squat

6×3@50%

Reverse Hypers

3×8@15%

CORE WORK (abdominals)

4×15 your choice

Accesory work your choice

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