Power CrossFit – CrossFit
WARM-UP
1,000 meter Row
2 ROUNDS:
-air squats x 15
-push press w/ empty bar x15
-Caterpillar x 10 meters
-Samson stretch x 10 meters
-calf stretches on both sides
WORKOUT OF THE DAY
Metcon (Time)
FOR TIME:
-20 Thrusters(95/65#)
-15 GHD Sit-ups
-400 m Run
-15 Thrusters(105/75#)
-15 GHD Sit-ups
-400 m Run
-10 Thrusters(115/85#)
-15 GHD Sit-ups
-400 m Run
-5 Thrusters (125/95#)
-15 GHD Sit-ups
-400 m Run
STRENGTH
Bench Press ((3 x 12) (Use same weight as last week.)
Bent Over Row (4 x 8)
Rows may be slightly heavier than last week but don’t cheat with your lower back. *Pull the bar to you, not you to the bar.
Accessory Work
Dips (3 x 12)
Do weighted dips if possible otherwise do strict dips. Aim for the same weight as last week.
Dumbbell Row (3 x 12 )
Same weight as last week.
Bicep Curls (3 x 12 (Use DBs))
DB Bicep Curls
Use last weeks weight but maintain strict form.
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