Power CrossFit – CrossFit
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)
10-9-8-7-6-5-4-3-2-1
-Renegade Row Push-ups (push-up pull right/push-up pull left = 1)
-GHD sit-ups
-DB Deadlifts
(35/20# DBs)
STRENGTH
3 POSITION CLEAN
Take 12 minutes to work on your 3 position clean.
1.) Hi-hang- shoulders even with or slightly behind bar, bar in contact w/ pelvis.
2.) Hang- just above knee.
3.) From the floor.
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