Tuesday, January 24, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

1,000 meter row
2 Rounds NOT for time:

-1 minute jump rope or 30 double unders

-30 seconds shoulder ROM

-10 x push-ups

-10 x ring rows

-10 x t2b or k2c

-10 x hang clean w/an empty bar

WOD

Metcon (AMRAP – Reps)

As many reps as possible in 12 minutes, up by 2 reps til time expires

2-4-6-8-10-12-14-16…

RX:

-Hang power clean (95/65#)

-Burpee over the bar

-Pull-ups

RX PLUS:

-Hang power clean (135/95#)

-Lateral Burpee over the bar

-Chest to bar pull-ups

ROMWOD

Accessory Work

Metcon (Time)

Run 1 mile, Row 2K or Assault bike 3 miles.

STRENGTH

Refer to spreadsheet and log in WODIFY.

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