Power CrossFit – CrossFit
Warm up (No Measure)
Row 1000 meters or Jog 800 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
Also, grab your Coach and do 3-5 reps with and empty bar to ensure you are warm and your form is on point.
WORKOUT OF THE DAY
Metcon (Time)
For Time:
• 30 Power Cleans (115/75#)
• 30 Calorie Row
• 30 Ballslams (30/20#)
• 20 Hang Power Cleans (115/75#)
• 20 Calorie Row
• 20 Ballslams (30/20#)
• 10 Clusters (115/75#)
• 10 Calorie Row
• 10 Ballslams (30/20#)
*A Cluster is a combination of a squat clean and a thruster. A single rep counts once the bar touches the ground.
STRENGTH
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 95% of 1RM Front Squat
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