Monday, September 8, 2020

Power CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WORKOUT OF THE DAY

Metcon (Time)

1000/900 M Row

2 Rounds

•12 Deadlifts

• 9 Hang Cleans

• 6 Shoulder to Overhead

• then

800/750 M Row

1 Round

• 12 Deadlifts

• 9 Hang Cleans

• 6 Shoulder to Overhead

• then

500/450 M Row

RX (115/75#)

RX + (155/105#)

STRENGTH

Bench Press (8×3 @85%)

So do 3 reps every 90 seconds at 85% for 8 total sets

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