Power CrossFit – CrossFit
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)
4 Rounds for time:
– 400 meter Run
– 15 Medball Cleans (20/14#)
– 20 Kettlebell Swings (1.5/1pd)
Strength (Weight)
10-8-6-4-2 reps:
-Bench Press
-Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.
Bench Press
– 5 reps @60% of 1RM
– 5 reps @70% of 1RM
– 5 reps @80% of 1RM
– ME at 69%
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