Power CrossFit – CrossFit

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Warm-up

400 meter Row

• 10 Mountain Climbers

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 10 meter Caterpillar

• 10 meter Samson stretch

• 30 sec Side Lunge Hold Right

• 30 sec Side Lunge Hold Left

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

“Death by” EMOM as long as possible:

• Power Cleans

• Pull-ups Every minute on the minute (EMOM), starting at 0:00

1power clean + 1 pull-up within minute 1

rest in remaining time.

Complete one more rep of each movement per minute each subsequent minute

2 power cleans + 2 pull-ups from 1:00-2:00

3 power cleans + 3 pull-ups from 2:00-3:00

Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

Rx Plus-(115/75#)(Pull-ups)

RX-(95/65#)(Jumping negatives)

Scaled-(weight with good form)(banded pull-ups)

STRENGTH

Back Squat

10 reps at 50% of 1RM

• 8 reps at 55% of 1RM

• 6 reps at 60% of 1RM

• 6 reps at 65% of 1RM

• 6 reps at 70% of 1RM

Front Squat

• 5 reps at 50% of 1RM

• 5 reps at 60% of 1RM

• 2 sets: 5 reps at 65% of 1RM