Thursday, April 28, 2022

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)

2 ROUNDS

•50 M FARMERS CARRY (40/25# DB)

•50 M Waiters CARRY (35/25# plate)

•35 Sit-ups

•25 Wallballs

•15 Burpees

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.**

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