Power CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Inchworms

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

Strength

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

Metcon

Metcon (AMRAP – Reps)

“Ring of Fire”

AMRAP 9:

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

(SCALED VERSION)

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

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…

Up by (2) reps until finish