Power CrossFit – CrossFit
WARM UP (No Measure)
Slow jog for 2 minutes:
2 ROUNDS NOT FOR TIME:
10 push press w/ a light object
10 air squats
10 butt kicks
10 lunges let opposite elbow touch the ground
MOBILITY:
Couch stretch
Hip flexion w/ external rotation
Foam roll t spine
Forearm stretches
WORKOUT OF THE DAY
Metcon (Time)
21-15-9-6-3
Calorie ROW
Medicine Ball Cleans (20/14#)
Wall Balls (20/14#)
GHD Sit-ups
*400 meter RUN btw each set of reps (4 runs)
STRENGTH
Clean and Jerk
Week 8 of 12
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
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