Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

* For Time

* 25 Back Squats

* 25 Front Squats

* 25 Overhead Squats

* 400 meter Row

* 25 Shoulder Presses

* 25 Push Presses

* 25 Push Jerks

* 400 meter Row

* 50 Hang Cleans

* 400 meter Row

* 50 Snatches

* 400 meter Row

*

* Perform all movements except the row with a PVC pipe (or broomstick).

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