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 (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10-Alt Dumbbell Snatches (30/20#)

15-Box Step Ups (24/20″)

20-Sit-ups

STRENGTH

Snatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

-2 reps at 80% of 1RM

Snatch grip behind the neck push press + overhead squats

-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