Tuesday 4/24/18

Power CrossFit – CrossFit


Warm-up (No Measure)


Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts


Snatch (Take 15min to build to a Heavy Single)


Metcon (AMRAP – Reps)

“Ring of Fire”


1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)

Up by (1) rep until finish


The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh


2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

Up by (2) reps until finish

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