Power CrossFit – CrossFit
Metcon (AMRAP – Reps)
0:00-4
ROW 400m
Max Pull-ups
-Rest 1:00-
6-10
ROW 400m
Max Power Clean and Jerks
-Rest 1:00-
12-16
ROW 400m
Max Power Snatches
-Rest 1:00-
18-22
ROW 400m
Max Ballslams
RX PLUS-(155/95#)
RX-(115/75#)
STRENGTH WARM-UP
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
STRENGTH
Bench Press
6 sets: 8 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Incline Bench Press
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
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