Monday, October 22, 2018

Power CrossFit – CrossFit

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WARM-UP

• 20 cal Air Bike then 400 m jog

3 rounds:

• 30 sec Squat Hold

• 30 sec Straddle Stretch

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 15 Broomstick Good Mornings

• 15 Broomstick Overhead Squats

WORKOUT OF THE DAY

Metcon (Time)

5 rounds for time:

• 20 Abmat Sit-ups

• 15 Kettlebell Swings (1.5/1pd)

• 10 Push-ups

• 5 Overhead Squats (95/65#)

*Scale KB weight and OH squat weight to perfect form. Use the training bar or broomstick with a box.

STRENGTH

Shoulder Press

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

Back Squat

• 5 reps at 55% of 1RM

• 5 reps at 65% of 1RM

• 5+ reps at 75% of 1RM

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