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 (Time)

15-12-9-6-9-12-15

-Back Squats

-STO

*10 PUSH-UPS BTW SETS

RX Plus-(135/95#)

RX-(95/65#)

STRENGTH

Snatch

Week 10 of 12: Hatch

• 3 reps at 75% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 93% of 1RM

• 1 rep at 96% of 1RM

Overhead Squat

• 3 reps at 70% of 1RM

• 2 reps at 80% of 1RM

• 1 rep at 90% of 1RM