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#)