Thursday, January 20, 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)

18-15-12-9-6-3

•Pull-ups

•Box Step overs (24/20″)

•Hang Power Cleans (95/65#)

CORE WORK

4 rounds:

• 20 sec Ball Slams

• 10 sec Rest

• 20 sec Russian Twists

• 10 sec Rest

STRENGTH

Metcon (Weight)

10 min E2MOM:

• 6 Dumbbell Bench Press

• 4 Bent Over Barbell Rows

• 2 Weighted Bar Dips

Try to be explosive with these movement, AHAP. Increase weight to finish heavy.

Score is total weight

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