Category Archives: Power Lifting

Tuesday the 13th

 

NEW CYCLE

I.
3 Rounds (NFT)
10 Scorpions
15 Banded Box Squats
10 GHD Hip Extensions

II.
Find “1RM” Box Squat
(Use spotters)

III.
75 Push Ups
50 Kettlebell Swings 70/53#
25 Sit Ups
10 Muscle Ups

IV.
Row 21 Calories
21 Thrusters 95/65#
Rest :60
Row 15 Calories
15 Thrusters
Rest :60
Row 9 Calories
9 Thrusters

V.
3 Rounds (NFT)
10 Hurdlers
100m Run
35s Superman Hold

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Filed under 3 Rounds, crossfit, fitness, New Cycle, Power Lifting, WOD

Wednesday the 7th

I.
3 Rounds
10 Dumbbell Push Press
10 GHD Hip Extensions
50m High Knees/Kickers

II.
10 x 3 Bench Press

III.
W/Partner
AMRAP (16)
10-8-6
Push Jerk 115/85#
Bar Facing Burpees
Complete full WOD, then switch.

IV.
5 Rounds
ME T2B
Rest 2:00

V. 3 Rounds (NFT)
35s Weighted Plank
10 Dislos
10 DB Row (on Bench) -per arm

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Filed under amrap, crossfit, fitness, metcon, Power Lifting, strength & conditioning, Team WOD, WOD

Monday the 5th

I.
3 Rounds (NFT)
10 Pause Squats
5 Strict Pull Ups
10 Calorie Row

II.
Find 3RM Back Squat

III.
AMRAP (11)
5 Deadlift 245/170#
10 Wallballs (30/20#)
15 Cal Row

IV.
1 Muscle Up every :30 Seconds until failure
15 Minute Cap.

V.
3 Rounds (NFT)
10 Seated Weighted Hip Thrusts
40s Hollow Hold
10 Strict Press

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Tuesday the 30th

TEST WEEK/END of CYCLE

I.
3 Rounds (NFT)
10 Scorpions
7 Light Kang Squats
50m High Knees

II.
Find your 5RM Touch and Go Deadlift

III.
4 Rounds (AFAP)
12 Hang Power Cleans 95/65#
10 Thrusters
8 Burpees

IV.
Every 2 Minutes Until Failure:
Row 200m
4 Toes to Bar
Round 2: 6 T2B
Round 3: 8 T2B
Round 4: 10 T2B
Etc…

V.
3 Rounds (NFT)
10 Crossovers
14 GHRs
40s HS Hold

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Filed under 3 Rounds, accessory work, crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Friday the 26th

I.
3 Rounds (NFT)
7 Broad Jumps
:35s Ring Hold
7 OH Squats (BB)

II
Back Squat 4×4 @80-90%

III.
Row 500m
20 Power Snatch 75/55#
Row 400m
15 Power Snatch
Row 300m
10 Power Snatch
Row 200m
5 Power Snatch
Row 100m
1 Power Snatch

IV.
5 Rounds
100m Run
10/7/5 Strict HSPU (pick a rep scheme)

V.
3 Rounds (NFT)
10 DB Row
7 Seated BB Hip Extensions
5 Russian Dips

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Filed under 3 Rounds, accessory work, chipper, crossfit government island, Power Lifting, strength & conditioning, WOD