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%
