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.