Power CrossFit – CrossFit

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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 (Time)

For Time:

21-15-9-15-21

Hang Power Cleans (95/65#)

AbMat Sit-ups

Calorie Row

STRENGTH

Snatch

Week 2 of 12: Hatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

-1 rep at 85% of 1RM

Snatch Pull

-5 reps at 85% of 1RM Snatch

-5 reps at 95% of 1RM Snatch

-5 reps at 105% of 1RM Snatch