Tuesday, January 22, 2018

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 1000 meters

-Do 5-10 reps of each movement from today’s Metcon with no weight.

WORKOUT OF THE DAY

Metcon (Time)

5 rounds for time

-20 Snatches (95/65#)

-20 Box Jump (24/20″)

-20 KBS (1.5/1pd)

Scaled:

-Snatch (65/35#) or less

-Box Step-ups/Jumps on a lower box

-KB weight scaled

STRENGTH

Back Squat

Back squat % is of 1 RM

3×5 – empty bar

2×5 – 30%

3×5 – 40%

Bench Press

Bench press % is of 1 RM

3×5 – empty bar

2×5 – 30%

3×5 – 40%

Barbell Row

Barbell Row % is of 1 RM

3×5 – empty bar

2×5 – 30%

3×5 – 40%

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