Wednesday, November 27, 2019

Power CrossFit – CrossFit


Metcon (Time)

3 rounds for total working time:

4 minutes to complete 750 meter Row

4 minutes to complete 600 meter Run

4 minutes to complete 25 burpee box jump (24/20″)

*Scale amount of burpee box jumps if work cannot be completed within 3:15.


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.

Seated 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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