Thursday, March 23, 2017

Power CrossFit – CrossFit

ROMWOD

Tonight will be the final Open WOD announcement. So if you anticipate doing it tonight I would do ROMWOD. If you are sore from the week I would suggest doing ROMWOD. It is no walk in the park but our bodies need to be stretched and recover.

OR

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 (AMRAP – Reps)

EMOM for 20 minutes:

ODD: 10 Burpee Box Jumps (24/20″)

EVEN: Max Reps DB Step-ups (35/25#)

Score= Total reps DB Step-ups

STRENGTH

I will type up the sets and reps at 5am. Left my durn spreadsheet at the gym.

GOAT WORK

GOATS are the Movements in CrossFit that we would rather not see in a WOD. Movements like Overhead squats, pistols, double unders, handstand pushups, pullups and squat snatches. Whatever the movement is, it’s up to you to Master yours. Take some time and work on your weaknesses.

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