CrossFit Reality – Power Lifting
400 meter jog
One arm DB row into a push up 3×10
Floor Press (Est a 1 rep max)
First set 5 reps, second set 3 sets. 7 sets of 1 attempting to hit a 1 rm by the 7th set.
Pull-ups (Strict and wide grip 3 x ME)
Use bands if needed.
DB Front/Lateral Raises (3×12)
Shoulder Shrugs (Heavy 3 x12/Squeeze at the top)
Banded Tri- Push Downs (3×12)
Use a heavy band and a PVC pipe. Hands close to the band, elbows locked in, all the way up and all the way down.