Thurday, March 22, 2018

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 800 meters

50 Double Unders

Calf stretches

Foam roll IT band and calves

Samson stretch


20 x’s

push press w/ empty bar

air squats

back exts


Metcon (Time)


-Dumbbell Push Jerk (50/35#)

-Box Jumps or Step Ups are RX (30/24”)

-800 meter Run or 1200 meter Row btw sets (obviously 2 runs or rows)


Metcon (Weight)

Every 90 sec for 9 min (6 rounds):

3‐3‐2‐2‐1‐1 Back Squat

Metcon (Weight)

3‐3‐2‐2‐1‐1 Deadlift

Increase weight each time to finish heavy

Leave a Reply

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

You are commenting using your 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