Power CrossFit – CrossFit

WARM-UP

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

AMRAP 20:

30/25 Calorie Row, 30 Power Cleans (115/75)

30/25 Calorie Row, 25 Push Jerks (115/75)

30/25 Calorie Row, 20 Front Squats (115/75)

30/25 Calorie Row, 15 Clusters (115/75)

RX+ (135/95)

If you complete everything before the time cap, start back at the top
Limiting factor in the workout today will most likely be the push jerk. Looking to find a weight that athletes could complete 20+ reps unbroken of this movement when completely fresh.

STRENGTH

Snatch

60%/2

70%/2

75%/2

80%/2

85%/1