Wed, March 21, 2018

Power CrossFit – CrossFit

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Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here

Metcon (Time)

Scaled Hansen

This Hero workout is intended to be a

long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option

4 rounds for time of:

30 kettlebell swings

30 burpees

10 GHD sit-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

4 rounds for time of:

20 kettlebell swings

20 burpees

20 sit-ups

Men: 1-pood kettlebell

Women: ½- pood kettlebell


-Bench Press 3×3 Work up to 85% of 1 RM

-Weighted Dips 3×3 Work up to 85% of 1 RM

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