Power CrossFit – CrossFit
WARM-UP
Warm up (No Measure)
-Row 1000m or 800m jog
-Do 5-10 reps of each movement from today’s Metcon with no weight or an empty bar.
Use a broomstick or a light bar to warm up and do some box step overs.
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
This warmup is not only a calorie burner but it will help you with your snatches, cleans, deadlifts and overhead squats.
WORKOUT OF THE DAY
Metcon (AMRAP – Reps)
15 min AMRAP:
• 2 Hang Power Cleans (95/65#)
• 2 Box Jump Overs (24/20″)
• 4 Hang Power Cleans (95/65#)
• 4 Box Jump Overs (24/20″)
• 6 Hang Power Cleans (95/65#)
• 6 Box Jump Overs (24/20″)
… continue pattern until time.
CORE WORK
Metcon (AMRAP – Reps)
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest
Count mountain climber reps (right knee to elbow then left knee to elbow equals 1 rep) and don’t sandbag the plank. Rx is only if you hold your plank.
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