Power CrossFit – CrossFit
WARM-UP
Warm up (No Measure)
-Row 500 meters
-Crossover Activation
-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
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
STRENGTH
Deadlift
Deadlifts
• 3×5, work up to 80% of 1RM
Dips
Weighted Dips
• 3×5, work up to 80% of 1RM
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