Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

Burgener Warmup

SHOULDER ROM

10 x Strict Pull-ups (use band if needed)

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

3 ROUNDS FOR REPS:


4 MINUTES OF:

-10 Alt DB Hang Snatch (35/20#)

-10 Push-ups

-10 Box Jumps (24/20″)

REST 2 MINUTES

STRENGTH

Bench Press

10-8-6 reps:

-Incline DB Bench Press AHAP

-Bent-over DB Rows AHAP

BENCH PRESS

-10 reps at 50% of 1RM

-8 reps at 60% of 1RM

-6 reps at 65% of 1RM

-4 reps at 70% of 1RM

Dips

-3 sets: max unbroken reps of bar dips