Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

• 10 cal Air Bike

• 10 cal Ski Erg

2 rounds:

• 10 Band Pull-a-parts

• 10 Band Passthroughs

• 10 Band Overhead Squats

3 rounds:

• 5 Push-ups

• 5 Bar Dips

• 5 Handstand Push-ups

WORKOUT OF THE DAY

Metcon (Time)

“Dumbbell DT”


5 rounds for time:

• 12 Dumbbell Deadlifts (35/25#)

• 9 Dumbbell Hang Power Cleans

• 6 Dumbbell Shoulder-to-Overhead

STRENGTH

Bench Press + Strict Muscle-ups

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.