Wendsday 5.9.18

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

400 meter jog

Samson stretch

Caterpillar

IT band stretch and foam roll

Calf stretches

wrist warmups

2 ROUNDS NOT FOR TIME

10 x Back extentions

10 x push press empty bar

10 x good mornings

10 x push ups

10 x air squats

Metcon

Metcon (AMRAP – Reps)

“Power Outage” (Rx)

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

“Power Outage” (RX+)

pay attention to rest times and weight changes

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

12 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 2 minutes

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

8 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

rest 2 minutes

AMRAP 5:

Buy-In: 100 Double Unders (2min cut off)

4 Power Cleans (185/125)

4 Burpee Box Jump Overs (24/20)
Each five minute interval today will begin with a buy-in of double unders. These only happen once.

The scored portion of each AMRAP is total rounds and reps of power cleans and burpee box jump overs.

For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.


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