Power CrossFit – CrossFit
EVERYONE COME OUT THURSDAY FOR THE LAST OPEN OF 2017!!!!
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
T-spine smash (foam roller)
Quad smash (foam roller)
Banded hamstring stretch
CROSSOVER activation
Forearm stretches
20 x’s
Shoulder ROM
OH squats w/ broom
push press w/ empty bar
WOD
Metcon (Time)
RX PLUS:
21-15-9
-Chest to bar
-Power Cleans (155/105#)
-500m row btw sets (2 rows)
RX:
21-15-9
-Pull-ups
-Power Cleans (115/85#)
-500 meter Row
SCALED:
21-15-9
-Strict Pull-ups w/bands
-Power Cleans with perfect form weight
-500 meter Row
ROMWOD
Please take care of your body.
STRENGTH
Bench Press (1x ME)
Refer to spreadsheet or find your max.
STRENGTH
DIPS
3×10
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings