Power CrossFit – CrossFit

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WARM-UP

Row 1,000 meters

Burgener warmup

20 air squats

20 push press

Calf stretches

WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

Hang Power Snatch 15-12-9-6-3

Wallballs 10-10-10-10-10 (20/14#) *5 minute time cap*

Rest 3 minutes

AMRAP IN 12 minutes:

10-Shoulder to overhead

10-Burpee box jump overs

RX Plus-(115/75#)

Rx-(95/65#)

STRENGTH

Clean

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

Bench Press

• 5 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM