Power CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WORKOUT OF THE DAY
Metcon (Time)
30-20-10 reps for time:
– Chest-to-bar Pull-ups
– Deadlifts *
Round of 30: (135/95#)
Round of 20: (185/135#)
Round of 10: (225/155#)
STRENGTH WARM-UP
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
STRENGTH
Clean and Jerk (1 x 2 @ 80%)
-3 reps at 65% of 1RM
-3 reps at 75% of 1RM
-2 reps at 80% of 1RM
3 Position Clean Top to bottom
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
3-Position Clean
-2 reps at 50% of 1RM Clean
-2 reps at 55% of 1RM Clean
-2 reps at 60% of 1RM Clean
-2 reps at 65% of 1RM Clean
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