Power CrossFit – CrossFit
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.
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