Power CrossFit – CrossFit

View Public Whiteboard

Take 10-15 Minutes and show your body some love (No Measure)

Shoulder ROM

Quad smash

Roller calf smash

Calf stretch

Banded hamstring stretch

Banded wall squat

Couch stretch

Caterpillar

FOAM ROLL

WORKOUT OF THE DAY

400 meter Lunge (Time)

Back knee kisses the ground.

STRENGTH

Clean and Jerk

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

CORE WORK (abdominals)

3 rounds:

• 10 GHD Sit-ups

• 10 Good Mornings (75/55#)

• 10 Bar Knee Raises