MONDAY!!!!!!!!

Power CrossFit – CrossFit

HEY YA’LL HEY!!!!

Hey PC family! I know we are all getting back on track because of holiday vacation. Wether you were Mardi Gras-in’, vacationing or working your booty off as usual… it’s time to get back on track. (This does not apply to you Rebecca Mae, Jenny #1, Jenny from the block or Jay! 😉) If you haven’t done Christine, Fran or the Filthy 50 then do it! We also absolutely need 1 rep max numbers. If you aren’t sure what you need then talk to your awesome trainer tomorrow.

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Fran (Time)

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

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Back Squat

ALL PERCENTAGES BASED OFF 90% OF 1 REP MAX

Don’t wanna have to figure out all these numbers? Let us do it for you. Get with your trainer and request a strength sheet!

1×5@35%

1×5@45%

1×5@55%

1×5@65%

1×5@75%

1×5+@85%

STRENGTH

Weighted Pull-ups (3X10 @ 5% body weight)

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