Power CrossFit – CrossFit
WARM-UP
500 meter Row
2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Bear crawl
• 30 sec Spider walk
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
WORKOUT OF THE DAY
Metcon (Time)
5 rounds for time
• 9 Ring dips
• 9 Box Jumps (30/24″)
• 9 Deadlifts (225/155#)
STRENGTH
3 POSITION CLEAN
Take 12 minutes to work on your 3 position clean.
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
5 sets: 1 complex AHAP
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