Power CrossFit – CrossFit
WARM UP (No Measure)
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME;
•20/16 CAL ROW
•10 SQUAT CLEANS (115/75#)
•20/16 CAL ROW
•8 SQUAT CLEANS (135/95#$
•20/16 CAL ROW
•6 SQUAT CLEANS (155/105#)
•20/16 CAL ROW
•4 SQUAT CLEANS (175/115#)
•20/16 CAL ROW
•2 SQUAT CLEANS (195/135#)
STRENGTH
Front Squat (3 x 8 @ 75% of 1 RM)
Deadlift (3 x 8 @ 85% of 1 RM)
Accessory Work
Weighted Step-ups (3 x 8 )
HAP DB Step Ups. Taller athletes should use a 24″ box others should use a 20″ box.
Toes-To-Bar (4 x 10 )
Try to do 10 unbroken each set. Note total reps.
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