Power CrossFit – CrossFit
WARM-UP
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
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
WORKOUT OF THE DAY
Metcon (Time)
6 rounds for time:
• 5 Clean & Jerks *
• 10 Chest-to-bar Pull-ups
* Round 1: 75/55#
* Round 2: 95/65#
* Round 3: 115/75#
* Round 4: 135/85#
* Round 5: 155/95#
Metcon (Time)
6 rounds for time:
• 5 Clean & Jerks *
• 10 Chest-to-bar Pull-ups
* Round 1: 75/55#
* Round 2: 95/65#
* Round 3: 115/75#
* Round 4: 135/85#
* Round 5: 155/95#
STRENGTH
Clean and Jerk (1×5)
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Front Squat (5×1)
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
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