Tuesday, August 8, 2017

Power CrossFit – CrossFit

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
Practice cleans and work up to the heavy weight that you will use in the WOD. We are NOT looking for a 1RM just heavy (over 70-75%)

Metcon (Time)

10 ROUNDS FOR TIME & WEIGHT:

-8 Burpee Box Jumps (24/20″)

-1 Heavy Clean

Scaled:

10 ROUNDS:

-8 Burpee Step Ups

-4 Light Cleans w/ perfect form or 4 DB Hang Cleans

Metcon (Weight)

Enter your Clean Weight here:

STRENGTH

Refer to spreadsheet.

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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