Power CrossFit – CrossFit
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
WORKOUT OF THE DAY
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#)
SNATCH WARM-UP (No Measure)
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