Tuesday, June 18, 2019

Power CrossFit – CrossFit

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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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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.


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.


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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