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)

For time:


30-20-10 reps:

• Double Unders

• Dumbbell Thrusters (30/20#)

Then, 40-30-20-10 reps:
• Double Unders

• Abmat situps

Then, 30-20-10
• Double Unders

• DB lunges (meters)

STRENGTH

Back Squat

Week 1 of 12: Hatch
Back Squat

-10 reps at 50% of 1RM

-8 reps at 55% of 1RM

-8 reps at 60% of 1RM

-8 reps at 65% of 1RM

Front Squat

-5 reps at 50% of 1RM

-5 reps at 55% of 1RM

-2 sets: 5 reps at 60% of 1RM