Power CrossFit – CrossFit

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Warm up (No Measure)

-1000 m Row 6 feet apart, 800 m Jog 6 feet apart or 4 minute slow Bike row 6 feet apart

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

5 rounds

1:00 Max SDHP (1.5/1 pood)

1:00 Abmat Sit Ups

1:00 Max Double Unders

1:00 Rest

STRENGTH

Close Grip Bench Press

• 10 reps at 45% of 1RM Bench

• 8 reps at 55% of 1RM Bench

• 5 reps at 65% of 1RM Bench

• 3 reps at 75% of 1RM Bench

• 1 reps at 85% of 1RM Bench

Deadlift Deficit

A deficit deadlift is a deadlift performed while standing on a plate.
With a 4″ deficit complete:

• 5 reps at 30% of 1RM Deadlift

• 5 reps at 40% of 1RM Deadlift

• 3 reps at 50% of 1RM Deadlift

• 3 reps at 60% of 1RM Deadlift