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 (Time)

21-15-9

Pull-ups

Burpees over the bar

Thrusters (95/65#)

Run 400 meters btw sets

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.**