Power CrossFit – CrossFit
WARM-UP
2×10
Back ext
Shoulder ROM
Samson stretch
Caterpillar
Calf stretches
WOD
Metcon (Time)
For Total Time:
Buy In: 1000 m Row
Then 14 min EMOM:
**Odd Minutes:
15 KB Swings (1.5/1 pd)
**Even Minutes
15 Deadlifts (135/95#)
Then,
Cash Out: 100 Double Unders (Scale 3:1 single unders)
Buy in: denotes a task that needs to be completed before the athlete can start the WOD proper.
Cash out: denotes a task that must be completed right after the athlete has finished the WOD proper.
***Your score is your total time from the buy i
STRENGTH
Clean and Jerk
-3 reps at 65% of 1RM
-3 reps at 75% of 1RM
-2 reps at 80% of 1RM
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.
3-Position Clean
-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
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