Friday, October 7, 2016

Power CrossFit – CrossFit

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

WOD

Metcon (AMRAP – Reps)

EMOM FOR 15 MINUTES:

Even: Calorie Row

Odd: Hang Squat DB Clusters (50/30#)(Alt arms)

STRENGTH

2 Position Snatch

1. From High Hang

2. From Low Hang
1×5@40%

1×5@50%

1×3@60%

6×1@65%

Overhead Squat

5×5 for form

Strict Press

5×4@60%

Accesory work your choice

Pistols

4xME alt sides

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