Wednesday 5.02.18

Power CrossFit – CrossFit


WARM UP (No Measure)

800 meter row or 800 meter jog

50 double unders

Crossover activation

Shoulder ROM


Samson stretch


Air squats

Push ups

back ext


Hang Clean (Build to Heavy Single Hang Squat Clean)


Metcon (AMRAP – Rounds and Reps)

“Under the Lights”


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.


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