Power CrossFit – CrossFit

WARM-UP

2 rounds:

30 sec Box Stretch Right

30 sec Box Stretch Left

30 sec Couch Stretch Right

30 sec Couch Stretch Left

2 rounds:

15 Jumping Jacks

15 Air Squats

10 Romanian Deadlifts w/empty bar

10 Barbell Thrusters w/empty bar

WORKOUT OF THE DAY

Metcon (Weight)

10 min Alternating EMOM:

3-Position Power Clean (Hip, Knee, Floor)

3 Shoulder Presses

Setup 2 bars with 40% of your 90% 1 rep max of each lift. Slightly increase weight to finish heavy.

REST 5 MINUTES THEN:

Metcon (Time)

21-15-9

Front Squats (95/65#)

GHD Sit-Ups

Shoulder to overhead (95/65#)