Monday, October 31, 2016

Power CrossFit – CrossFit

We will be closed tomorrow afternoon for Halloween! Our trainers like candy too!! 5am and 9 to 1 still a go!

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

STRENGTH

You WILL be finding your 1 RM THIS WEEK! Warming up properly goes a little something like this….

1x 5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+ or new PR.

Back Squat

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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