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 (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes:

-10 Thrusters (95/65#)

-10 KB SWINGS (1.5/1pd)

-10 T2B

STRENGTH

Front Squat

Week 11 of 12: Hatch

• 5 reps at 60% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 75% of 1RM

• 5 reps at 80% of 1RM

Back 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