Friday, November 18, 2016

Power CrossFit – CrossFit

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

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

WOD

This is a WOD that is dangerous. Do not do this WOD. This is only meant for ding dings like Noah and me. TALK TO YOUR TRAINER FOR PERMISSION! HAPPY BIRTHDAY NUKKA!

Metcon (AMRAP – Reps)

For max reps:

10x Deadlift (135#/95#)

20x Deadlift (185#/115#)

30x Deadlift (225#/135#)

Max rep deadlifts to infinity….with a 10 minute cap.

STRENGTH

Refer to spreadsheet

STRENGTH

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