Monday, November 6, 2017

Power CrossFit – CrossFit

The workout is considered a benchmark because completing it gives you a perspective on how your fitness is progressing. After completing this workout multiple times, you can see the progress you’ve made, and get a sense of your overall abilities in relation to CrossFit programming. Beginners are expected to complete this workout in 10 min or more, with elite athletes completing this workout in 3 min or less. Most intermediate athletes are expected to finish between 10

WARM-UP

Shoulder ROM

Light thrusters…..

The purpose of the Fran warm-up is to choose correct scaling, get heart-rate up a bit. We will go over the importance of intensity and why going lighter and overscaling on this one is better than the reverse.

WORKOUT OF THE DAY

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

STRENGTH

Back Squat

3×5

Bench Press

3×5

CASHOUT

800m Run (Time)

Max Effort 800m Run

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s