Monday, August 21, 2017

Power CrossFit – CrossFit

STRENGTH

WORKOUT OF THE DAY

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 20 minutes:

5 HSPUs

10 Deadlifts (135/95#)

15 Medball Cleans (20/14#)

20 WB Sit-Ups

Snatch

5 reps at 40% of 1RM

5 reps at 50% of 1RM

5 reps at 60% of 1RM

Overhead Squat

5 reps at 40% of 1RM

5 reps at 50% of 1RM

5 reps at 60% of 1RM

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