Happy hump day/Coach Nese’s birthday!

Power CrossFit – CrossFit

WARM UP (No Measure)

500 meter light row

Shoulder ROM with broomstick

20 good mornings w/ broomstick

10 second hold squat position with elbows driving knees OUT

10 meter lunge deep w/ right leg and touch opposite elbow to the ground

10 meter lunge deep w/ left leg and touch opposite elbow to the ground

forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

Happy birthday D! Here is to 40 somethin’! 😉

Run 400m

40 Back squats

40 Push Press

Run 400m

40 Front Squat

40 Hang power snatch

Run 400m

40 Overhead Squat

40 Hang power clean

Run 400m

RX-45/35# bar

***All lifts performed with same bar

STRENGTH

Back Squat

3×5 – empty bar

2×5 – 45%

3×5 – 65%

Bench Press

3×5 – empty bar

2×5 – 45%

3×5 – 65%

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