Monday, January, 2, 2017

Power CrossFit – CrossFit

I will be taking measurments this week!

MAX WEEK

If you have been doing Mark Rippetoe’s strength it is time to see if you made progress. MAX WEEK!!!! If you haven’t found your one rep max and are interested in our Strength Program or CrossFit Conditioning then you should find your MAX numbers. Today will be back squat and bench press. If you know your numbers then hang tight and do the WOD. PLEASE DO NOT deviate from the plan so we can all be on the same page. New Year new FOLLOW ONE OF THE 3 PROGRAMS! IT IS TIME TO SEE SOME RESULTS!!!

warm up (No Measure)

Run 400m or Row 500m

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

Metcon (Time)

3 Rounds of:

15 Back Squats

10 S2OH

15 Calorie Row

10 Burpees

20 KB Swings (1.5/1pd)

2 min Rest

RX PLUS: 155/115

RX: 135/95

Scaled: Perfect form

MAX WEEK

Back Squat

1×1

Bench Press

1×1

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