Thursday, May 7, 2020

Power CrossFit – CrossFit

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WARM UP (No Measure)

1,000 meter row


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.


Metcon (AMRAP – Reps)

4 rounds for max reps:

-1 min Power Snatches (115/75#)

-1 min AbMat Sit-ups

-1 min Deadlifts (115/75#)

-1 min Rest


Every 90 sec for 9 min (6 rounds):

-2-2-2-1-1-1 Hang Snatch

-2-2-2-1-1-1 Overhead Squat

In the first three 90 seconds, perform 2 Hang Snatches followed by 2 Overhead Squats. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.


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