Tuesday, December 7, 2021

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 – 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

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