Wednesday, November 20, 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 (Time)

For time:

800 meter Run

35 Back Squats(155/105#)

75 Double Unders

35 Push Press (155/105)

800 meter Run

STRENGTH

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

SKILL

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.

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