Tuesday, June 14, 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.

WORKOUT OF THE DAY

Metcon (Time)

24-18-12-6

KB Swings

Burpee Over the KB

Abmat Russian KB twists (right/left=1)

Assault Bike Calories

RX-1.5(green)/1(orange)

Thursday, June 9, 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.

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

20 Hang Power Cleans

20 Ballslams

20 GHDs

-Rest 2 Minutes between sets-

Monday 6, 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.

WORKOUT OF THE DAY

Metcon (Time)

2 ROUNDS

•50 M FARMERS CARRY (53/35)

•50 M FARMERS CARRY (53/35) *OTHER ARM

•35 KBS (53/35)

•50 meter Lunge

•15 SHOULDER TO OH (115/75)

Metcon (Time)

2 ROUNDS

•50 M FARMERS CARRY (53/35)

•50 M FARMERS CARRY (53/35) *OTHER ARM

•35 KBS (53/35)

•50 meter Lunge

•15 SHOULDER TO OH (115/75)

Wed, May 25, 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.

WORKOUT OF THE DAY

Metcon (Time)

•10 FRONT SQUATS (115/75) (RX+ 135/95)

•10 SHOULDER TO OH (115/75) (RX+ 135/95)

•10 K2C

•6 BAR OVER BURPEES

•8 FRONT SQUATS

•8 SHOULDER TO OH

•8 K2C

•6 BAR OVER BURPEES

•6 FRONT SQUATS

•6 SHOULDER TO OH

•6 K2C

•6 BAR OVER BURPEES

•4 FRONT SQUATS

•4 SHOULDER TO OH

•4 K2C

•6 BAR OVER BURPEES

•2 FRONT SQUATS

•2 SHOULDER TO OH

•2 K2C

•6 BAR OVER BURPEES

Monday, May 23, 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.

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

AMRAP IN 27 minutes:

From 0-10

800 meter RUN or 850 meter ROW

MAX POWER CLEAN AND JERKS (95/65#)

Rest from 10-13

From 13-20

400 meter RUN or 450 meter ROW

MAX ALT DB SNATCHES (30/20#)

Rest from 20-23

From 23-27

200 meter RUN or 250 meter ROW

MAX THRUSTERS (95/65#)