Thursday, September 26, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Deadlifts (135/95 lb)

10 Box Jumps (24/20 in)

200 meter Row

STRENGTH

Bench + Strict Pull-Ups (5×1+ME pull-ups )

Bench Press + Strict Pull-ups

5 reps at 40% of 1RM Bench

5 reps at 50% of 1RM Bench

5 reps at 60% of 1RM Bench
5×1 Bench Press+ME pull-ups. Score is number of total pull-ups.

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