Power CrossFit – CrossFit

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WARM-UP

Row (No Measure)

1,000 meter row

WORKOUT OF THE DAY

Metcon (Time)

2 Rounds for Time:

-800m Bike or 400m Run

-25 Weighted Sit-ups (25/15# plate)

-25 Weighted Back ext (25/15#)

STRENGTH

Snatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

Snatch Grip Push Press + Overhead Squat

-3 reps ea. at 65% of 1RM Snatch

-3 reps ea. at 75% of 1RM Snatch

-3 reps ea. at 80% of 1RM Snatch

-3 reps ea. at 85% of 1RM Snatch