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)
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