Power CrossFit – CrossFit
Warm-up
WARM UP (No Measure)
800 meter row or 800 meter jog
50 double unders
Crossover activation
Shoulder ROM
Caterpillar
Samson stretch
20x’s
Air squats
Push ups
back ext
Weightlifting
Hang Clean (Build to Heavy Single Hang Squat Clean)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Under the Lights”
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
On this “Weightlifting Wednesday”, athletes will begin by building to a heavy single hang squat clean. This is relatively heavy for the day, not a 1RM. The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.