Power CrossFit – CrossFit

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Warm-Up (No Measure)

500 meter slow row

2 ROUNDS:

-Samson Stretch 10 meters

-Caterpillar 10 meters

-Sit on the floor with your legs straight out in front of you. Lean forward and grab the arches of your feet for 10 seconds

-Downward dog for 10 seconds

-SHOULDER ROM

-Muscle snatch w/a broom stick or an empty bar x 5

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

50 Double Unders

20 Dumbbell Power Cleans (50/35#)

Scaled:

5 ROUNDS:

150 regular jump ropes

20 DB Power Cleans (35/20#)

STRENGTH

3 Position Power Clean

1.) From the floor

2.) Hang- just above the knee

3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis
5 x 1

Start light and work up to a heavier weight but not max.