Power CrossFit – CrossFit

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WARM-UP

-Shoulder ROM and CO symmetry

-10-15 x Push Jerk w/ an empty bar

-Calf stretches

-2 minutes of regular jumps

WORKOUT OF THE DAY

1000m Row (Time)

Max Effort 1000m Row

REST 3 MINUTES THEN

Metcon (AMRAP – Reps)

EMOM for 15 minutes

-2 Push Jerk (80% of 1 RM)

-10 Double-Unders

Every minute on the minute (EMOM) for 15 minutes, perform 2 Push Jerks and 10 Double-Under. Rest until the top of the next minute.

Score is the total number of repetitions completed within the 15-minute clock.

*Scaled is 5 x regular jumps

STRENGTH

Front Squat (3 x 10 @ 70%)

Deadlift (4 x 5)

Stiff leg deadlifts

Accessory Work

Toes-To-Bar (4 x 12)