Monday, February 7, 2022

Power CrossFit – CrossFit

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Metcon (AMRAP – Reps)

0:00-4

ROW 400m

Max Pull-ups

-Rest 1:00-

6-10

ROW 400m

Max Power Clean and Jerks

-Rest 1:00-

12-16

ROW 400m

Max Power Snatches

-Rest 1:00-

18-22

ROW 400m

Max Ballslams

RX PLUS-(155/95#)

RX-(115/75#)

STRENGTH WARM-UP

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

STRENGTH

Bench Press

6 sets: 8 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

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