Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

800 meter row or 800 meter jog

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Air squats

Push ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

3 rounds for total working time:

20 DB Power Cleans

20 Alt DB Snatch

20 Abmat Sit-ups

400 meter Row

(35/25#)

Midline Accessory Work

3 sets

10-15 GHD or weighted abmat sit ups

20 banded good mornings

STRENGTH

Bench Press

Warm-up

1×8 – 75 percent of max

1×6 – 85 percent of max

1×1 – 95 percent of max

1×6 – 85 percent of max

1×8 – 75 percent of max