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)