Tuesday, October 13, 2020

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

2 ROUNDS OF:

10 x Push-ups

10 x Air Squats

10 x Push Press w/ empty bar

10 x Sit-ups

10 meters Samson stretch/Caterpillar back

WORKOUT OF THE DAY

Metcon (Time)

For Time:

21 – 15 – 9

-Row Calories

-Front Squats (95#/65#)

15 – 12 – 9

-Toes to Bar

-Hang Squat Cleans (95#/65#)

 12 – 9 – 6

-Lateral Burpees over Bar

-Thrusters (95#/65#)

STRENGTH

Bench Press (4 x 10 @ 65-70% of 1RM)

Bent Over Row (4 x 10)

Accessory Work

DIPS (4 x 10)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

Dumbbell Row (4 x 10)

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