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.