Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (AMRAP – Reps)

Tabata (20 seconds on 10 rest)

8-Mountain climbers

8-Slam balls (30/20#)

8-Plank

8-Bicep curls

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.
-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