Wednesday, January 13, 2021

Power CrossFit – CrossFit

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WARM-UP

2 rounds:

-20 sec Squat Hold

-10 sec Rest

-20 sec Straight-leg Sit-up

-10 sec Rest

-20 sec Push Press empty bar

-10 sec Rest

-20 sec Kip

-10 sec Rest

-20 sec Push ups

WORKOUT OF THE DAY

Metcon (Time)

21-15-9

Assault Bike for calories

Overhead Squats (65/45#)

Pull ups

Burpees

STRENGTH

10-8-6-4-2 reps:


-Bench Press

-Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

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