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)

FOR TIME:

-10 Box Jumps

*

-10 Box Jumps

-2O Push-Ups

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

-40 Sit-Ups

*

-10 Box Jumps

-20 Push-Ups

-30 Alt Lunges

-40 Sit-Ups

-50 Back Squats (75/55#) RACKED

STRENGTH

Clean and Jerk

Week 11 of 12: Hatch


• 3 reps at 70% of 1RM

• 2 reps at 75% of 1RM

• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk

• 3 of each at 50% of 1RM Clean

• 2 of each at 60% of 1RM Clean

• 1 of each at 70% of 1RM Clean

CORE WORK

3 rounds:

10 AbMat Sit-ups w/ Plate 25/15#

10 Russian Twists w/ Plate 25/15#

10 Hollow Body Rocks