Monday, June 7, 2021

Power CrossFit – CrossFit

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)

-15 CLUSTERS (95/65)

-10 BAR OVER BURPEES

-12 CLUSTERS

-10 BAR OVER BURPEES

-9 CLUSTERS

-10 BAR OVER BURPEES

-6 CLUSTERS

-10 BAR OVER BURPEES

-3 CLUSTERS

-10 BAR OVER BURPEES

STRENGTH

EVERY 75 SECONDS X 9

Intervals 1-3

0-1 minute

•1 CLEAN GRIP DEADLIFT

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

1-2 minute

•1 CLEAN GRIP DEADLIFT

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

2-3 minute

Intervals 4-6

•1 CLEAN GRIP PULL (NO ELBOW BEND)

•1 MUSCLE CLEAN

•1 POWER CLEAN

Intervals 7-9

•3 POWER CLEAN

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