Power CrossFit – CrossFit
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