Wednesday, December 18, 2019

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

ROW 1000 meter or RUN 800

50 Double unders

Shoulder ROM

Calf stretches

Foam roll hamstrings and quads

Air squats


Metcon (Time)

For time:

21 Deadlifts (185/135#)

21 DB Hang Power Cleans (50/35#)

21 Calorie Row

15 Deadlifts

15 DB Hang Power Cleans

15 Calorie Row

9 Deadlifts

9 DB Hang Power Cleans

9 Calorie Row


Metcon (Time)

21 – 15 – 9

-Russian Medball twist (20/14#)

-Bar knees to chest


Bench Press

-5 sets of 5 reps at 90% of 1 RM

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s