Wednesday, November 20, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 500 meters:


10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground


Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches


Metcon (Time)

For time:

800 meter Run

35 Back Squats(155/105#)

75 Double Unders

35 Push Press (155/105)

800 meter Run


Snatch (1×1)

– 3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

– 1 rep at 85% of 1RM

– 1 rep at 90% of 1RM

– 1 rep at 95% of 1RM


Handstand Push-Up Accessory Work

Plate Progression:

– 1 SET UNTIL FAILURE: *try to beat Monday*

Stack as many plates as you need (w/ an optional abmat) to do strict or kipping handstand push-ups. The goal is to go down a plate every two weeks.

Dumbbell Shoulder Press:

– 3 sets of 8 reps: Build up to a heavy weight focusing on perfect form. The goal is to go up on DB weight 2.5-5 lbs a week.

Handstand Hold:

– 1 hold for time until failure.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s