Tuesday, February 8, 2022

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.


Metcon (Time)


-25 Push ups

50 Air squats

-100 Double Unders or Jump on and off 45# Plate

-50 Air squats

-25 Push ups

-Rest 3:00 b/t sets-


Back Squat

5 x 5 sets @ 65% of 1RM

*Warm up reps should start off light @ 5 x 5 working towards 65%

* Rest as needed between sets *


10 Deadlifts x 4 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps or step-ups

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