Power CrossFit – CrossFit

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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.)Squat Snatch empty bar into Overhead Receiving Position- Stand up with bar still holding snatch grip.

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

WORKOUT OF THE DAY

Metcon (Time)

30-20-10

-Calorie Row

-Hang Snatch

-GHD Sit-ups *scale appropriately

RX Plus-(95/65#)

RX-(75/45#)

STRENGTH

DIPS (3xME)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

SKILL

Rope Climb (3 attempts ME)