Power CrossFit – CrossFit
WARM UP (No Measure)
1,000 meter row
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 (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.