Power CrossFit – CrossFit
FITNESS
WARM UP (No Measure)
1,000 meter row
50 Double Unders
2 ROUNDS NOT FOR TIME:
-Shoulder ROM for 1 minute
-10 Pass-Throughs (For you Galen)
-Air squat x15
-FOAM ROLL THE STICKY SPOTS!!!!! STRETCH YOUR CALVES!
Metcon (AMRAP – Rounds and Reps)
SCALE APPROPRIATELY:
20 Minute AMRAP
20 Alt Dumbbell Snatch (45#/25#)
15 GHD Situps
400 meter Run (every 100 meters counts as 1 rep if you don’t finish the 400. Run fast.)
PERFORMANCE
Hang Snatch
1×5@30%
1×5@40%
1×3@50%
6×5@65%
Snatch High pull
1×5@30%
1×5@40%
1×3@50%
6×5@60%
Snatch Balance
3×2@50%
DIPS
3×10
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
ROMWOD
Endurance or Sprint work
We will meet Sean and Anna at PC @ 2pm for a few sprints.