Thursday, September 16, 2021

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)

21-15-9-15-21

DUBs

Calorie Row

Ballslams (30/20#)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.

Septemper 14, 2021

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)

4 ROUNDS:

500 meter Row

10 Renegade Rows (30/20#)

15 Push Press (95/65#)

Renegade row-Pushup pull right, pushup pull left.

Thursday, August 26, 2021

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 – Rounds and Reps)

AMRAP in 20 minutes

Cash In:

-100 meter Farmers Carry (40/25# DBs)

Then, AMRAP of:

-3 Bear Complex (95/65#)

-10 T2B

-15 calorie Assault Air Bike

Cash Out:

-100 meter Farmer’s Carry (40/25# DBs)

SKILL

Strict Pull-Ups

• 3 sets of 5 reps

Back Extensions

• 5 sets of 10 reps

Tuesday, August 24, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

3-6-9-12-15-12-9-6-3

-10 DUs after each set

-Calorie Row

-Burpees

STRENGTH

Back Squat

2 sets of 5 reps at 80% of Mon 1.1

Bench Press

 3 sets of 5 reps at 90% of 5RM

Pull-ups

3 sets of ME

Thursday, August 19, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

-Row 500 meters

-Crossover Activation

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up as long as you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility.

WORKOUT OF THE DAY

Metcon (Time)

FOR TIME:

21 Deadlifts

-Run 400 meters or Row 500

18 Deadlifts

-Run 400 meters or Row 500

15Deadlifts

-Run 400 meters or Row 500

12 Deadlifts

-Run 400 meters or Row 500

(135/95#)

Wednesday, August 18, 2021

Power CrossFit – CrossFit

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WARM UP (No Measure)

1,000 meter row

50 Double Unders

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

4 minute tabata

Mountain climbers (L+R=1)

4 minute tabata

DB seated Russian twists (25/15#)(L+R=1)

4 minute tabata

Ball slams (30/20#)

4 minute tabata

Plank shoulder taps (L+R=2)

tabata = :20 work/:10 rest

1 minute rest between tabatas

STRENGTH

Bench Press

Find 5 RM

Pull-ups (Strict pull-ups )

Tuesday, August 17, 2021

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 – Rounds and Reps)

AMRAP in 20 minutes:

-2 Wall Climbs

-20 Alternating Dumbbell Snatches (35/20#)

-24 Air Squats

STRENGTH

3 POSITION SNATCH FROM THE TOP

1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis

2.) Hang-Just above the knee

3.) From the floor
8 min E2MOM:

• 3-Position Snatch

Every 2 min for 8 min, perform one 3-position snatch (power or squat). Rest as needed between the two E2MOMs. Start light, around 40%, slowly increase weight to finish heavy.

Monday, August 16, 2021

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)

For Time

Buy-In:

500 meter Row

Then

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (95/65 lb)

Kettlebell Swings (24/16 kg)

Burpees

STRENGTH

Front and Back Squats

5×4+8 @ 75% of 1 RM

Friday, August 13, 2021

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)

For Time

21-15-9 reps of:

Pull-Ups

Bench Presses (135/95 lb)

Rest 3 minutes

9-15-21 reps of:

Push-Ups

Deadlifts (225/155 lb)

STRENGTH

*Wide grip strict pull ups 3×10-12

*Deadlift 3×3-5

*BB Rows 3×10-12

*Shrugs 3×10-12

*Banded Row finisher

10 row + 10sec hold

9 row + 9sec hold

8 row + 8sec hold

7 row + 7sec hold

6 row + 6sec hold

5 row + 5sec hold

4 row + 4sec hold

3 row + 3sec hold

2 row + 2sec hold

1 row + 1sec hold