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 (AMRAP – Rounds and Reps)
AMRAP in 20 minutes:
-2 Wall Climbs
-20 Alternating Dumbbell Snatches (35/20#)
-24 Air Squats
3 POSITION SNATCH FROM THE TOP
1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis
2.) Hang-Just above the knee
3.) From the floor
8 min E2MOM:
• 3-Position Snatch
Every 2 min for 8 min, perform one 3-position snatch (power or squat). Rest as needed between the two E2MOMs. Start light, around 40%, slowly increase weight to finish heavy.