Monday, September 10, 2018

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WORKOUT OF THE DAY

Metcon (Time)

6 rounds for time:

• 5 Clean & Jerks *

• 10 Chest-to-bar Pull-ups

* Round 1: 75/55#

* Round 2: 95/65#

* Round 3: 115/75#

* Round 4: 135/85#

* Round 5: 155/95#

Metcon (Time)

6 rounds for time:

• 5 Clean & Jerks *

• 10 Chest-to-bar Pull-ups

* Round 1: 75/55#

* Round 2: 95/65#

* Round 3: 115/75#

* Round 4: 135/85#

* Round 5: 155/95#

STRENGTH

Clean and Jerk (1×5)

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

Front Squat (5×1)

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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