Thursday, November 3, 2016

Power CrossFit – CrossFit


Ask your Coach to get turnt up with ROMWOD! 50 Star jump buy in.

“I don’t need a rest day” WOD

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

“ARMISTICE” (AMRAP – Rounds and Reps)

AMRAP in 11 minutes:

11 Power Cleans (135/95#)

11 Burpees Over the Bar

19 Deadlifts (135/95#)

18 Pull-Ups

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