Rule of 3’s

Power CrossFit – CrossFit

Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext


3 Position Power Clean

1.) From the floor

2.) Hang- just above the knee

3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis


Metcon (Time)

For Quality

3, 6, 9, 12, 15 reps of


Deficit Push-up

Use any scaling method for Pistols. Support from rings, band, counterbalance with a plate, squat to a box, etc.. Focus on the quality of the movement.

Use a medball, paralette, or plate for a single arm deficit on the pushup. Alternate arms with each rep.


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