Friday, January 12, 2018

Power CrossFit – CrossFit

WARM-UP

-Row 500 meters or Jog 400 meters

-Set up your equipment and do 5-8 warm up reps with an empty bar then work up to a comfortable weight.

-Focus on form!

WORKOUT OF THE DAY

Metcon (Time)

10 Push Jerk

20 Power Cleans

30 GHD Sit-Ups

40 Wallballs

50 Calorie Row

40 Wallballs

30 GHD Sit-Ups

20 Power Cleans

10 Push Jerk

*JERKS CAN BE FROM THE RACK*

RX

– Push Jerks and Cleans-(95/65#)

– WB (20/14#)(10/9’)

RX PLUS

-Push Jerks and Cleans (135/95#)

-WB (20/14#)(10’)

SKILL

Take 5-10 minutes to practice your handstands.

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