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)

4 ROUNDS FOR TIME WITH 1 MINUTE REST BETWEEN ROUNDS

•12 DEADLIFTS (115/75#)

•18 AIR SQUATS (BUTT TO BALL)

•12 HANG CLEANS (115/75#)

•18 AIR SQUATS

•6 FRONT SQUATS (115/75#)

•12 AIR SQUATS

•6 SHOULDER TO OH (115/75#)

•12 AIR SQUATS

•REST 1 MINUTE

RX+

(135/95#)

12 PISTOL SQUATS FOR 18 AIR SQUATS

8 PISTOL SQUATS FOR 12 AIR SQUATS

STRENGTH

MONDAY – LEGS

Back Squat 3×8-10

Leg Extensions 4×10-12

(On reverse hyper or with a plate like Jason Khalipa)

Banded Hamstring Curls 4×10-12