Power CrossFit – CrossFit
STRENGTH
Bench + Strict Pull-Ups
Bench Press + Strict Pull-ups
5 reps at 40% of 1RM Bench
5 reps at 50% of 1RM Bench
5 reps at 60% of 1RM Bench
Warm up (No Measure)
-Row 500 meters
-50 Double unders or 2 minutes of regular jump ropes
2 ROUNDS:
-10 Push Press with a light barbell, plate or broomstick
-10 Air Squats
-5 Parallette pass throughs
*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.
WORKOUT OF THE DAY
Metcon (Time)
5 ROUNDS:
200 meter Run
10 Alt DB Snatch(35/25#)
10 Burpees
RX Plus uses a weighted vest.
CORE WORK
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
