Power CrossFit – CrossFit

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WARM UP (No Measure)

Slow jog for 5 minutes:

2 ROUNDS NOT FOR TIME:

10 push press w/ a light object

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

500 meter ROW or 400 meter RUN

10 Alt DB Snatches (50/35#)

10 DB Clean and Jerks (50/35#)

STRENGTH

Snatch Complex

1 Power Snatch, 1 Snatch balance, 2 OH Squats x 5 every 90 seconds

REST 2 minutes

THEN

Perform 1 Squat Snatch X 5 every 90 seconds

** Goal is try to have weight changes across each set ONLY if you have the proper form and technique.**