Wednesday 6.20.18

Power CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

500 meter Row

50 Double Unders or jump rope for 2 minutes

2 rounds of 10 reps of:

Samson Stretch 10 meters

Caterpillar 10 meters

SHOULDER ROM

Overhead Squat w/a broom stick or an empty bar

Good mornings w/a broom stick or an empty bar

Dips

WOD

Metcon (Time)

For Time:

(weight can be from the rack)

1k Row

20 Push Jerks (115/75)

40 Back Extensions

750 Meter Row

15 Push Jerks (115/75)

30 Back Extensions

500 Meter Row

10 Push Jerks (115/75)

20 Back Extensions

RX+ (135/95)

Strength

Metcon (AMRAP – Reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

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