Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

EMOM FOR 20 MINUTES:

Minute 1: GHD SIT-UPS

Minute 2: GI Janes

Minute 3: Deadlifts (Heavy enough to pull unbroken)(185/135#)

Minute 4: Assault Bike Calories

STRENGTH

Back Squat

Week 10 of 12: Hatch


• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

Front Squat

• 5 reps at 60% of 1RM

• 5 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 70% of 1RM