Wednesday, February 3, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

Jog 400 meters

Crossover activation

2 ROUNDS NOT FOR TIME:

10 Shoulder ROM

10 Air squats

10 Butt kicks

10 lunges let opposite elbow touch the ground

10 Push Press or Jerks w/ empty bar

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– Wallballs (20/14#)(10/9′)

– Deadlift (155/115#)

Metcon (Time)

Assault Bike
Bike 50 Calories

STRENGTH

Clean

Week 5 of 12: Hatch

– 3 reps at 75% of 1RM

– 2 reps at 85% of 1RM

– 1 rep at 90% of 1RM

– 1 rep at 95% of 1RM

3 Position Clean Top to bottom

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
– 3 reps at 60% of 1RM Clean

– 2 reps at 70% of 1RM Clean

– 1 rep at 80% of 1RM Clean

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