Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WOD

Metcon (AMRAP – Reps)

AMRAP 7 minutes:

15 Push Press (95/65) rx+(135/95)

15 Push Press (105/85) rx+(155/105)

AMRAP Push Press (135/105) rx+(185/135)

rest 3 minutes

AMRAP 7 minutes:

15 Back Squats (105/95) rx+(155/105)

15 Back Squats (135/105) rx+(185/135)

AMRAP Back Squats (155/105) rx+(225/155)

rest 3 minutes

AMRAP 7 minutes:

15 Hang Power Cleans (95/65) rx+(135/95)

15 Hang Power Cleans (105/85) rx+(155/105)

AMRAP Hang Power Cleans (135/105) rx+(185/135)