Friday, September 8, 2017

Power CrossFit – CrossFit

BRIDGE RUN (Time)

Start from the front door of Power CrossFit then turn right on Main St. Run across the Twin Span bridge until you reach the traffic light at the base of the bridge on the East side. Then turn around and come back to PC!

OR

SNATCH WARM-UP (No Measure)

10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS:

1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.

2.) Overhead Receiving Position- Stand up with bar still holding snatch grip.

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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