Wednesday, March 29, 2017

Power CrossFit – CrossFit

If you are doing strength today do it first.

STRENGTH

Bench Press (1×1+)

STRENGTH

DIPS

3×6

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WOD

Metcon (Time)

Push Press

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

RUN 200 meters btw sets

RX Plus-135/95#

RX-95/75#

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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