Power CrossFit – CrossFit

WARM UP (No Measure)

Slow jog for 5 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

3 Rounds for Time:

-40 Walking Lunges

-30 Ab Mat Sit-Ups

-20 Hang Power Cleans (115/75)

STRENGTH

3 POSITION CLEAN

Take 12 minutes to work on your 3 position clean.

1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.

2.) Hang- just above knee.

3.) From the floor.
-2 reps at 50% of 1RM Clean

-2 reps at 55% of 1RM Clean

-2 reps at 60% of 1RM Clean

-2 reps at 65% of 1RM Clean