Thursday, June 29, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Run 800 meters

50 double unders
Get those shoulders ready for 4 minutes!

Crossover Activation

Shoulder ROM

Box Dips

WORKOUT OF THE DAY

Start a running clock

First wod starts at 0:00 Minutes

Second Starts at 6:00 Minutes

Third Starts at 12:00 Minutes

Metcon (AMRAP – Reps)

-4 Minute ROW without looking at display

REST 2 MINUTES

THEN
Score is Meters Rowed

Metcon (AMRAP – Reps)

AMRAP 4 Minutes

RX+

Ring Muscle-ups

RX

3 Ring Rows

3 Ring Dips

REST 2 MINUTES

THEN
RX people:

Practice the Muscle Up transition from Ring Row to Ring Dip on the low rings.

Death By 10 Meters (AMRAP – Rounds)

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

STRENGTH

Shoulder Press (4×6)

Weighted Pull-ups (3×8)

Front Squat (4×10)

Accessory Work

Rear Lat DB Raise 3×10

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