Power CrossFit – CrossFit

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Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-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 (Time)

RX PLUS:

5 ROUNDS:

200 meter Run

10 Deadlifts (185/135#)

3 Bar Muscle-Ups

RX:

5 ROUNDS:

200 meter Run

10 Deadlifts (135/95#)

9 Pull-ups

9 Dips

STRENGTH

Snatch

• 3 reps at 75% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Bench/Rows

Every 90 sec for 12 min:

• 3 Bench Press

• 3 Pendlay Rows

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.