Friday, August 13, 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.

WORKOUT OF THE DAY

Metcon (Time)

For Time

21-15-9 reps of:

Pull-Ups

Bench Presses (135/95 lb)

Rest 3 minutes

9-15-21 reps of:

Push-Ups

Deadlifts (225/155 lb)

STRENGTH

*Wide grip strict pull ups 3×10-12

*Deadlift 3×3-5

*BB Rows 3×10-12

*Shrugs 3×10-12

*Banded Row finisher

10 row + 10sec hold

9 row + 9sec hold

8 row + 8sec hold

7 row + 7sec hold

6 row + 6sec hold

5 row + 5sec hold

4 row + 4sec hold

3 row + 3sec hold

2 row + 2sec hold

1 row + 1sec hold

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