Power CrossFit – CrossFit

Warm up (No Measure)

-Row 1000m or 800m jog

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

WORKOUT OF THE DAY

Metcon (Time)

2 rounds for time:

• 30 Assault AirBike (calories)

• 30 Deadlifts (95/65#)

• 30 Push Presses (95/65#)(from the rack)
If you aren’t doing the strength the do (115/95#)

STRENGTH

Deadlift

Deadlift

• 5 reps at 50% of 1RM

• 3 reps at 60% of 1RM

• 2 reps at 70% of 1RM

• 1 rep at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

CORE WORK

Metcon (No Measure)

3 rounds:

• 20 sec Forearm Plank

• 10 sec Rest

• 20 sec Side Plank Forearm Right

• 10 sec Rest

• 20 sec Forearm Plank

• 10 sec Rest

• 20 sec Side Forearm Plank Left

• 15 sec Rest