Monday, July 20, 2020

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick
Also, grab your Coach and do 3-5 reps with and empty bar to ensure you are warm and your form is on point.

WORKOUT OF THE DAY

Metcon (Time)

For Time:

• 30 Power Cleans (115/75#)

• 30 Calorie Row

• 30 Ballslams (30/20#)

• 20 Hang Power Cleans (115/75#)

• 20 Calorie Row

• 20 Ballslams (30/20#)

• 10 Clusters (115/75#)

• 10 Calorie Row

• 10 Ballslams (30/20#)

*A Cluster is a combination of a squat clean and a thruster. A single rep counts once the bar touches the ground.

STRENGTH

Strength

6 sets:

• 2 Front Squats + 4 Back Squats

Weight: 95% of 1RM Front Squat

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