Power CrossFit – CrossFit

View Public Whiteboard

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 – Rounds and Reps)

10 min AMRAP:

• 5 Hang Power Cleans (115/75#)

•10 Push-ups

•15 Ballslams (30/20#)

REST 2 MINUTES

10 min AMRAP:

• 5 Hang Power Cleans (115/75#)

•10 Push-ups

•15 Ballslams (30/20#)

STRENGTH

Clean and Jerk

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM

Front Squat

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM