Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

50 Double-Unders

50 AbMAt Sit-ups

5 Power Cleans

40 Double-Unders

40 AbMAt Sit-ups

5 Power Cleans

30 Double-Unders

30 AbMAt Sit-ups

5 Power Cleans

20 Double-Unders

20 AbMAt Sit-ups

5 Power Cleans

10 Double-Unders

10 AbMAt Sit-ups

5 Power Cleans

RX Plus-(135/95#)

RX-(95/65#)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
2 reps at 50% of 1RM Clean

2 reps at 55% of 1RM Clean

2 reps at 60% of 1RM Clean

2 reps at 65% of 1RM Clean