-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.
AMRAP IN 15 minutes:
10 Plate to oh (35/25#)
20 Pushups
30 Air squats
-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.
4 Rounds for time:
– 400 meter Run
– 15 Medball Cleans (20/14#)
– 20 Kettlebell Swings (1.5/1pd)
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.
– 5 reps @60% of 1RM
– 5 reps @70% of 1RM
– 5 reps @80% of 1RM
– ME at 69%
500 meter light row
Shoulder ROM with broomstick
20 good mornings w/ broomstick
10 second hold squat position with elbows driving knees OUT
10 meter lunge deep w/ right leg and touch opposite elbow to the ground
10 meter lunge deep w/ left leg and touch opposite elbow to the ground
forearm stretches
4 Rounds:
1 minute Thrusters
REST 1 MINUTE
2 minute Calorie Row
REST 1 MINUTE
4 Rounds:
20 sec T2R
10 sec REST
20 sec Flutter kicks
10 sec REST
-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.
For Time:
200 meter Farmers carry
20 DB Clean-and-Jerks
20 Alt DB Snatch
200 meter Farmers carry
10 DB Clean-and-Jerks
10 Alt DB Snatches
200 meter Farmers carry
5 DB Clean-and-Jerks
5 DB Snatches
(45/25#)
-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.
21/15/9
•DEVIL’S PRESS (35/20#)
•BOX STEP OVERS (24/20″)
•T2R
-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.
3 ROUNDS WITH 1 MINUTE REST B/T ROUNDS
•20 Push Press (95/65#)
•15 Push-ups
•10 T2B
•15/12 Calorie Row
•400 meter Run
-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.
3 rounds for time:
• 400 m Run or 350 m Row
• 50 Double Unders
• 40 Air Squats
• 20 Dumbbell Bench Press 50/35#
-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.
26 Burpee buy in:
AMRAP in 22 minutes
-8 Hang Power Cleans (75/55#)
-8 Push Press
-8 Box Jumps
-8 Back extensions
-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.
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean-and-Jerks
20-18-16-14-12-10-8-6-4-2 reps of:
Wallball Sit-Ups
Calorie Bike
powercrossfit.co 