Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 1,000 meters

50 double unders

Crossover activation

Shoulder ROM

Samson stretch

Caterpillar

calf stretches

wrist mobility

Foam roll

20 x’s

air squat

sit ups

back ext

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

-4 HSPUs

-8 Hang Squat Cleans (95/65#)

-10 GHD Sit-ups

STRENGTH

Back Squat

Week 2 of 12:

• 10 reps at 50% of 1RM

• 8 reps at 55% of 1RM

• 6 reps at 60% of 1RM

• 6 reps at 65% of 1RM

• 6 reps at 70% of 1RM

Front Squat

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 2 sets: 5 reps at 65% of 1RM