Power CrossFit – CrossFit
WARM UP (No Measure)
500 m slow row
calf stretches
50 Double unders (all attempts count)
foam roll t-spine
10 x’s
Ring rows
Jumping pull-ups
Hollow rockers
Superman’s
WORKOUT OF THE DAY
Metcon (Time)
4 ROUNDS:
-400 meter Row
-25 Sit-ups
-25 Back extensions
STRENGTH
Snatch
Week 6 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
• 1 rep at 98% of 1RM
3 POSITION SNATCH FROM THE TOP
1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis
2.) Hang-Just above the knee
3.) From the floor
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch
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