Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500m

Calf stretches

SamsonStretch

Caterpillar

1 ROUND NOT FOR TIME:

10 back extensions

10 knees to chest

10 toe kicks

10 butt kicks

10 unbroken double unders attempts

WORKOUT OF THE DAY

Metcon (Time)

For time:


100 Double Unders 


Then:

10 rounds:

•5 Hang Power Cleans 115/75#

•10 Push-ups

Then:


100 Double Unders

*Scaled Dubs-Count every attempt*

STRENGTH

Snatch

• 5 reps at 40% of 1RM

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

Overhead Squat

• 5 reps at 40% of 1RM

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM