Wednesday, October 13, 2021

Power CrossFit – CrossFit

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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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