Power CrossFit – CrossFit

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WARM-UP

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 Rounds 1min at each station: 1min rest btw

rounds:

-Front Squats

-Shoulder to Overhead

-Bear Crawl 10 meters=1 rep

-Clean

-Walking Lunges(one on each side=2)

-Burpee high pull

RX PLUS- Use a sandbag. HAP

RX- 45/35#

STRENGTH

3 POSITION SNATCH FROM THE TOP

1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis

2.) Hang-Just above the knee

3.) From the floor
5 sets of the complex

Start light; increase weight to finish as heavy as possible.