Thursday, January 14, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 2 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

5 Rounds For Time:

20 Push-ups

15 Deadlifts (155/105#)

10 Calorie Row

STRENGTH

Push Jerk

-3 reps at 75% of 1RM

-3 reps at 80% of 1RM

-3 reps at 85% of 1RM

-3 reps at 90% of 1RM

Clean

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

-1 rep at 85% of 1RM

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