Tueday, March 20, 2018

Power CrossFit – CrossFit

View Public Whiteboard

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s