Friday, October 2, 2020

Power CrossFit – CrossFit

View Public Whiteboard

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.

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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