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
