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