Power CrossFit – CrossFit

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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 – Reps)

MIN 0-4

-400 M ROW

MIN 4-9

-400 M ROW

-7 SQUAT CLEANS (95/65#)

MIN 9-15

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

MIN 15-22

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

-11 BOX JUMPS

MIN 22-30

-400 M ROW

-7 SQUAT CLEANS

-9 BAR OVER BURPEES

-11 BOX JUMPS

-13 SHOULDER TO OVERHEAD (SAME WEIGHT AS SQUAT CLEANS)

STRENGTH

Deadlift

4 sets of 3 reps

Start light then work up to a 3 rep max

Bench Press

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 100%+ of 1RM