3/24/2020 – Day 2 of at Home WODs

Power CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Homebody

19 min AMRAP:

4 Wall Walks

14 Jumping Air Squats

24 Mountain Climbers (R+L=1)

34 Jumping Jacks

3/23/2020 – Day 1 of at home WODs

Power CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

The Big Nasty

AMRAP in 30 minutes:

150 m Run

20 Box Step-ups (24/20)

20 Walking Lunges

75 m Run

10 Broad Jumps

10 Push-ups

150 m Run

10 Burpees

20 Box Tricep Dips

***Use a chair, or whatever else you may have available if you do not have a box.

3/20/2020

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

Metcon

Metcon (Time)

For Time:

100 Back Squats (75/55)

80 Ab Mat Sit-ups

60 Push-ups

40 Shoulders to Overhead (75/55)

20 Burpees Over Bar

Wednesday

Power CrossFit – CrossFit

View Public Whiteboard

WARM-UP

500 M Row

2 Rounds NFT

20 m lung twist left twist right

20 m quad stretch

5 clean high pulls (empty barbell)

5 hang power cleans

5 front squats

5 back squats

10 hollow tucks

WORKOUT OF THE DAY

Metcon (Time)

3 rounds:

10 Hang Power Cleans

20 GHD sit-ups

30 Calorie Ass Bike

400 meter Run

Rx Plus-(135/95#)

RX-(95/65)

Tuesday

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

-1000 m Row, 800 m Jog or 4 minute slow Bike roll

-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 Front Squats (95/65#)

10 Box Jump Overs (24/20″)

15 Front Squats

10 Box Jump Overs

9 Front Squats

10 Box Jump Overs

6 Overhead Squats

10 Box Jump Overs

9 Overhead Squats

10 Box Jump Overs

12 Overhead Squats

10 Box Jump Overs

Friday 🧍🏻‍♀️🧍‍♀️🧍🏽‍♀️🧍🏾‍♀️ (our Linda blah stance)

Power CrossFit – CrossFit

View Public Whiteboard

Warm up (No Measure)

-1000 m Row, 800 m Jog or 4 minute slow Bike roll

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Linda (Time)

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

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Scaling

This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-body-weight deadlift

¾-body-weight bench press

½-body-weight clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

¾-body-weight deadlift

½-body-weight bench press

⅓-body-weight clean