Power CrossFit – CrossFit
WARM-UP
200 Single Unders
2 ROUNDS:
-10 meter Samson Stretch
-30 sec Squat Hold
-30 sec Straddle Stretch
-10 m Walking Lunges
-10 Mountain Climbers
-10 Push press w/ an empty bar
WORKOUT OF THE DAY
Metcon (Time)
For time:
-100 Thrusters (75/55#)
-3 Burpees at the top of each minute
STRENGTH
Back Squat
Week 1 of 12: Hatch
Back Squat
-10 reps at 50% of 1RM
-8 reps at 55% of 1RM
-8 reps at 60% of 1RM
-8 reps at 65% of 1RM
Front Squat
-5 reps at 50% of 1RM
-5 reps at 55% of 1RM
-2 sets: 5 reps at 60% of 1RM
CORE WORK
3 rounds not for time:
-10 Knees to chest or T2B
-10 GHD Sit-ups
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