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)
-15 CLUSTERS (95/65)
-10 BAR OVER BURPEES
-12 CLUSTERS
-10 BAR OVER BURPEES
-9 CLUSTERS
-10 BAR OVER BURPEES
-6 CLUSTERS
-10 BAR OVER BURPEES
-3 CLUSTERS
-10 BAR OVER BURPEES
STRENGTH
EVERY 75 SECONDS X 9
Intervals 1-3
0-1 minute
•1 CLEAN GRIP DEADLIFT
•1 CLEAN GRIP PULL (NO ELBOW BEND)
•1 MUSCLE CLEAN
1-2 minute
•1 CLEAN GRIP DEADLIFT
•1 CLEAN GRIP PULL (NO ELBOW BEND)
•1 MUSCLE CLEAN
2-3 minute
Intervals 4-6
•1 CLEAN GRIP PULL (NO ELBOW BEND)
•1 MUSCLE CLEAN
•1 POWER CLEAN
Intervals 7-9
•3 POWER CLEAN
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