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)
21 Deadlifts
21 Burpees over the bar
21 Pull-ups
15 Deadlifts
15 Burpees over the bar
15 Pull-ups
9 Deadlifts
9 Burpees over the bar
9 Pull-ups
Rx Plus- (225/155#)
Rx- (165/115#)
STRENGTH
Snatch
Week 12 of 12: Hatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
powercrossfit.co 