Monday 4/02/18

Power CrossFit – CrossFit

Warm-up

Warm up (No Measure)

Jog 800m or Slow Row 1,000m

MOBILITY:

T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar

WOD

Metcon (Weight)

On the Minute for 16 minutes

(4 Rounds)

Minute 1 – 3 Power Cleans + 1 Push Press

Minute 2 – 2 Hang Squat Cleans + 1 Push Jerks

Minute 3 – 1 Squat Clean + 1 Split Jerk

Minute 4 – Rest

STRENGTH

Paused Front Squat

Build to Moderate Set of 2

Two Second Pause in Bottom


Happy Birthday Week Coach Mick!!!

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