Friday, November 12, 2021

Power CrossFit – CrossFit

HAPPY BIRTHDAY MICHAEL!!! BIG 30!πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰

View Public Whiteboard

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)

Michael’s Birthday WOD

Row 1991 meters

THEN

2 ROUNDS OF:

400 meter Run

30 Russian KB Swings (1.5/1pd)

30 Hang Power Cleans (95/65#)

30 Box Step Ups (24β€³/20β€³)

30 Wallballs (20/14#)

STRENGTH

Front Squat

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

1xME@60%

SKILL

STRICT C2B/ PULL-UPS/ BANDED PULL-UPS

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