Monday, December 9, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

-1,000 meter Row, 800 meter Jog or 4 minute slow Bike

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

CORE WORK

Metcon (AMRAP – Reps)

4 rounds

45 second plank

15 seconds rest

45 seconds abmat sit ups

15 seconds rest

*Count sit-up reps but don’t sandbag planks.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Thrusters (75/55#)

10 Lateral Burpees over the bar

10 Toes to bar
Please be kind to the 10# plates🙏🏻 They don’t like 45# bars.

STRENGTH

Back Squat

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

ME @ 70%

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