Power CrossFit – CrossFit

Warm up (No Measure)

-1000m ROW, 800m Jog, or 4 minute slow Bike.

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:


• 8 Toes to Bar

• 8 Deadlifts (115/85#)

• 8 Alt DB Snatch (25/20#)

2 min Rest

4 min AMRAP:

• 6 Toes to Bar

• 6 Deadlifts (155/115#)

• 6 Alt DB Snatch (30/25#)

2 min Rest

4 min AMRAP:
• 4 Toes to Bar

• 4 Deadlifts (185/155#)

• 4 Alt DB Snatch (40/30#)

STRENGTH

Snatch

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

Snatch grip behind the neck push press + overhead squats

• 1 set at 80% of 1RM Snatch

• 1 set at 90% of 1RM Snatch

• 1 set at 100% of 1RM Snatch