Power CrossFit – CrossFit

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WARM UP (No Measure)

1,000 meter Row

2 ROUNDS:

10 x Push-ups

10 x Back Ext

10 x Hang cleans w/ empty bar

10 x Deadlifts w/ empty bar

Caterpillar x 10 meters

Samson stretch x 10 meters

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

12 Deadlifts

9 Hang Power Cleans

6 Bar Facing Burpees

REST 2 MINUTES

3 ROUNDS:

12 Deadlifts

9 Hang Power Cleans

6 Bar Facing Burpees

REST 2 MINUTES

3 ROUNDS:

12 Deadlifts

9 Hang Power Cleans

6 Bar Facing Burpees

Rx-(95/65#)

Rx Plus-(135/95#)

STRENGTH

Back Squat (3 x 12 @70-75% of 1RM)

Deadlift (4 x 5 @ 80% of 1RM)

Accessory Work

Weighted lunges (3 x 12 (HAP use barbell, DBs or KBs))

GHD Sit-ups (4 x 12)