Monday, November 29, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

15 Calorie Assault Bike

10 Plate to OH (25/15#)

15 Box Step-ups (24/20″)

10 GHD Sit-ups

STRENGTH

Back Squat

Week 2 of 12:

• 10 reps at 50% of 1RM

• 8 reps at 55% of 1RM

• 6 reps at 60% of 1RM

• 6 reps at 65% of 1RM

• 6 reps at 70% of

Front Squat

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 2 sets: 5 reps at 65% of 1RM

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