Power CrossFit – CrossFit
WARM-UP
Row 500 meters
Crossover activation
Samson stretch x 20 meters
Caterpillar x 20 meters
Calf stretches
-on a box with heel hanging off box. 10 seconds each side.
-toe up heel down pull body towards the rig. 10 seconds each side.
-banded calf stretches. Lay on your back and use band around forefoot to stretch calves.
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WORKOUT OF THE DAY
Metcon (Time)
For time: *Squat if you need to.
-400 m Run
-20 Hang Power Snatch
Rx Plus(95/65#) Rx(75/35#)
-400 m Run
-15 Hang Power Snatch
Rx Plus (115/75#) Rx(85/45#)
-400 m Run
-10 Hang Power Snatch
Rx Plus (135/85#) Rx(95/55#)
-400 m Run
-5 Hang Power Snatch
Rx Plus (155/95#) Rx(115/65#)
SKILL
DIPS (5×5)
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
powercrossfit.co 