Power CrossFit – CrossFit
Warm up (No Measure)
-Row 1000 meters
-Do 5-10 reps of each movement from today’s Metcon with an empty bar.
WORKOUT OF THE DAY
Metcon (Time)
Wednesday:
RX Plus:
3 ROUNDS:
20-C2B Pull-Ups
15- Front Squat (135/95#)
20-Deadlift (135/95#)
15-Wallballs (20/14#)(10/9’)
RX:
Pull-ups w/ band no kip
95/65#
14/10#
STRENGTH
Hang Clean + Full Clean
Hang Clean + Full Clean:
4 x 2 + 2
rest 90 seconds btw sets
That means 2 hang cleans then 2 full squat cleans.
DO NOT RELEASE THE BAR UNTIL YOU COMPLETE COMPLEX