Wednesday, August 11, 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.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes:

-3 Handstand Push-Ups.

-6 Renegade Rows (30/20#)(push-up pull right/pull left)

-9 Alt Dumbbell Snatches

-12 GHD Sit-ups

-15 Calorie Assault Air Bike


10-8-6-4-2 reps:

-Bench Press


Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible


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