Friday, January 15, 2021

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 800 meters

Jump rope for 2 minutes

Calf stretches

Foam roll IT band and calves

Samson stretch

Caterpillar

20 x’s

push press w/ empty bar

air squats

back exts

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

EMOM for as long as possible

Minute 1:

1 Box jump (24/20″)

1 Plate ground to overhead (45/25#)

Minute 2:

2 Box jump (24/20″)

2 Plate ground to overhead (45/25#)

Continue with this pattern adding one rep each minute every round until it cannot be completed in the minute.

-rest 1 minute-

Minute 1:

1 Power Clean (95/65#)

1 Air Squat

Minute 2:

2 Power Cleans (95/65#)

2 Air Squats

Continue with this pattern adding one rep each minute every round until it cannot be completed in the minute.

-rest 1 minute-

Perform 5 burpees on the minute until it cannot be completed.

GOAT WORK

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