Power CrossFit – CrossFit
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 – Reps)
21-15-9 -6-3
Deadlifts (135/95#)
Pull-ups
Minute 8
12-9-6-3-1
STOH (95/65#)
GHD sit-ups
Minute 16
9 Pull-ups
9 STOH (95/65#)
15 GHD sit-ups
15 Back Ext
STRENGTH
3 POSITION SNATCH
1.) From the floor
2.) Hang- just above the knee
3.) Hi hang or Power position- shoulders even with or slightly behind the bar, bar in contact w/ pelvis
powercrossfit.co 