Wednesday 5.23.18

Power CrossFit – CrossFit


Warm up (No Measure)

Jog 800m or Slow Row 1,000m


T-spine smash (foam roller)

Quad smash (foam roller)

Banded hamstring stretch

CROSSOVER activation

Forearm stretches

20 x’s

Shoulder ROM

OH squats w/ broom

push press w/ empty bar


Snatch Balance (5-10 minutes to work up to heavy single)


Metcon (Time)

For Time:

75 DB Snatch (50/35)

EMOM: 7 Wall Balls (20/14)

Wall Balls start on the 0:00


75/50 dumbbell

30/20 wall ball
Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00 minute marks, and so on… athletes will complete 7 Wall Balls before returning back to their dumbbell.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s