Tuesday, December 17, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

5 RDS for Time EMOM do 2 Burpees

-20 Kettlebell Swings (1.5/1pd)

-10 Dips (matador)

-10 Pull-ups

STRENGTH

Snatch

– 5 reps at 55% of 1 RM

– 3 reps at 65% of 1RM

– 3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

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