Wednesday, March 24, 2021

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)

21 Deadlifts

21 Burpees over the bar

21 Pull-ups

15 Deadlifts

15 Burpees over the bar

15 Pull-ups

9 Deadlifts

9 Burpees over the bar

9 Pull-ups

Rx Plus- (225/155#)

Rx- (165/115#)

STRENGTH

Snatch

Week 12 of 12: Hatch

• 1 rep at 75% of 1RM

• 1 rep at 85% of 1RM

• 1 rep at 93% of 1RM

• 1 rep at 98% of 1RM

• 1 rep at 103% of 1RM

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