Power CrossFit – CrossFit

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Warm-up

Row 1,000 meters

Burgener Warmup

SHOULDER ROM

10 x Strict Pull-ups (use band if needed

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 calorie ROW

10 Hang Cleans (95/65#)

10 Power Snatches (95/65#)

STRENGTH

Bench Press

Bench Press

10-8-6 reps:

-Incline DB Bench Press AHAP

-Bent-over DB Rows AHAP

BENCH PRESS

-10 reps at 50% of 1RM

-8 reps at 60% of 1RM

-6 reps at 65% of 1RM

-4 reps at 70% of 1RM

Dips