Tuesday, August 13, 2019

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 400 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick


Metcon (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes:

15 Box Jumps (24/20″)

20 meter Bear Crawl

15 Push Presses (95/65#)

20 Deadlifts (95/65#)



10 SECOND HOLD FOR EACH OF THE FOLLOWING MOVEMENTS: Use a light weight. Anything from a broom stick to an empty bar.

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.

3.) Muscle snatch and overhead squat x 3 and hold.

Power Snatch (6 x 2)

6 sets of 2 reps, start with light warmup reps and work up to as heavy as possible


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