Power CrossFit – CrossFit
Warm up (No Measure)
Jog 400 meters
Crossover activation
2 ROUNDS NOT FOR TIME:
10 Shoulder ROM
10 Air squats
10 Butt kicks
10 lunges let opposite elbow touch the ground
10 Push Press or Jerks w/ empty bar
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
– Wallballs (20/14#)(10/9′)
– Deadlift (155/115#)
Metcon (Time)
Assault Bike
Bike 50 Calories
STRENGTH
Clean
Week 5 of 12: Hatch
– 3 reps at 75% of 1RM
– 2 reps at 85% of 1RM
– 1 rep at 90% of 1RM
– 1 rep at 95% 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 reps at 60% of 1RM Clean
– 2 reps at 70% of 1RM Clean
– 1 rep at 80% of 1RM Clean
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