Power Production on Max

Mar 25th, 2018

Category: CrossFit

Power Production on Max

Jill & Shelby – Shoulder Stabilization and Full Body Stretch via KB Windmill

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
2 Rounds
1 minute on, :30 off
Agility Drills
-Foot fire in place, shuffle each direction, up downs on coaches command

Then 2 Rounds
10 Bandy Side Steps Each Way
10 Bandy Presses
10 Bandy Pull Aparts

Mobility
Quad Mash

Strength
Back Squat
5-5-5-5 – Straight Sets

WOD
40 Deadlifts (135,95)
30 Shoulder to Overhead
20 Front Squats

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35

CFS Endurance Sunday – Southie Orange 10AM
90 Sec Rest Between EMOM Stations
E3MOM 9
15 Burpees
20 KB SDHP
30 Sec Double KB OH Hold

E3MOM 9
15/12 Cals Row
20 V-Ups
30 Sec Wall Sit

E3MOM 9
18/15 Cals Bike
10 Plate Ground to OH
30 Sec Hollow Hold

E3MOM 9
10 x 50’ Shuttle Sprints
100’ Bear Crawl
30 Sec MB Squat Hold

At Home WOD
5 Rounds
10 V-Ups
12 Hand Release Push Up
14 Jumping Squats