Wednesday, September 14, 2022

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.


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


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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