Power CrossFit – CrossFit
SNATCH WARM-UP (No Measure)
10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS:
1.) Squatting Stretch- Snatch grip the bar. Tuck the bar into hip pockets and squat below parallel. Arms will be in a scarecrow position. Tall upright chest position.
2.) Overhead Receiving Position- Stand up with bar still holding snatch grip.
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
14 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Air Squats
• 2 Push Jerks 75/55#
• 2 Bar-Facing Burpees
• 4 Power Snatches 75/55#
• 4 Air Squats
• 4 Push Jerks 75/55#
• 4 Bar-Facing Burpees
… continue +2 rep pattern until time is up.
RX-75/55#
Scaled-55/35#
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