Friday, December 13, 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.

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

-Assault Bike Calories

-Deadlifts (50% of 1RM)

-Wallballs (20/14#)

-Wallball Sit-Ups

STRENGTH

Deadlift (1×2)

-5 reps at 50%of 1RM Deadlift

-5 reps at 60% of 1RM Deadlift

-3 reps at 70% of 1RM Deadlift

-3 reps at 75% of 1RM Deadlift

-2 reps at 80% of 1RM Deadlift

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