Power CrossFit – CrossFit

View Public Whiteboard

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)

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

-Bear Complex

-Burpees

*BEAR COMPLEX*

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

RX PLUS-(95/65#)

RX-(65/35#)

STRENGTH

Back Squat

Week 8 of 12:

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

• 5 reps at 80% of 1RM

Front Squat

• 5 reps at 60% of 1RM

• 3 set of 5 reps at 65% of 1RM