Power CrossFit – CrossFit

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WARM-UP

-Row 1,000 meters

-Do 3-5 reps of each movement.

WORKOUT OF THE DAY

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

OR

Dirty Thirty (Time)

Dirty Thirty

For time:

30 Box Jumps (24/20″)

30 Jumping Pull-ups

30 Kettlebell Swings (1.5/1pd)

30 Lunges

30 Knees To Elbows

30 Push Press (45#/35#)

30 Back Extensions (Sub Good Morning 45#/35#)

30 Wall Balls (20#/14#)(10/9′)

30 Burpees

30 Double Unders (sub 5 x singles)

STRENGTH

Back Squat

• 5 reps at 70% of 1RM

• 5 reps at 80% of 1RM

• 3 reps at 85% of 1RM

• 2 reps at 90% of 1RM

• 1 rep at 100% of 1RM

Front Squat

• 5 reps at 65% of 1RM

• 4 reps at 75% of 1RM

• 4 reps at 80% of 1RM

• 4 reps at 85% of 1RM