Power CrossFit – CrossFit

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WARM UP (No Measure)

Shoulders ROM x 20

Box shoulder stretch 20 seconds x 2

CROSSOVER activation

Samson stretch 10 meters x 2

Caterpillar 10 meters x 2

3 ROUNDS NOT FOR TIME:

10 x Knees to chest

10 x back ext or good mornings

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:


• 2 Box Jumps (24/20″)

• 2 Russian Kettlebell Swings (1.5/1pd)

• 2 HR Push-ups 
• 4 Box Jumps

• 4 Russian Kettlebell Swings

• 4 HR Push-ups 
• 6 Box Jumps

• 6 Russian Kettlebell Swings

• 6 HR Push-ups

… continue pattern until time is up

STRENGTH

Clean and Jerk

• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

Clean Pull

• 5 reps at 95% of 1RM Clean

• 5 reps at 100% of 1RM Clean