Wednesday, February 13, 2019

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:

5 Renegade Rows

10 Alt DB Box Step ups

10 Dips (matador/box)

20 Alt Reverse Weighted lunges

RX plus- (35/25#)

RX- (25/15#)

*Trey, for Renegade rows it’s push-up pull right then push-up pull left =1 rep 😉

STRENGTH

Power Clean

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%

Strict Press

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%

Deadlift

3×5 – Empty Bar

2×5 – 30%

3×5 – 40%

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