January, 18, 2022

Power CrossFit – CrossFit

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WORKOUT OF THE DAY

Metcon (Time)

For Time

4,000 meter Row

20 Shoulder-to-Overheads (95/65 lb)*

*Perform every 4 minutes.

The athlete begins rowing until the 4:00 minute mark. The athlete gets off of the rower and performs 20 shoulder-to-overheads. After completing 20 reps, the athlete continues to accumulate meters on the rower. The workout is done when the athlete accumulates 4,000m

Wednesday, January 12, 2021

Power CrossFit – CrossFit

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WARM-UP

2 ROUNDS OR 10 MINUTE TIME CAP

**FOR QUALITY**

•200 m Jog/300 m Row *easily paced

•5 Inch Worms

•20 Walking Lunges

•10 Jump Squats

•20 Second Hollow Hold straight into 12 Hollow Tucks

•50 Single Unders

WORKOUT OF THE DAY

Metcon (Time)

1000 m row

—then—-

3 rounds:

20 WB

40 sit ups

60 dubs or 150 singles

—-then—-

1000 m row

Friday, January 7, 2021

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)

5 ROUNDS


• 10 Alt DB Snatch (35/20#)

• 30 Double Unders or 90 singles

• 20 Calorie Row

1 min:
• Rest

STRENGTH

Snatch

• 3 sets of 5 reps at 75% of 1RM

Overhead Squat

• 3 sets of 5 reps at 75% of 1RM

Monday, January 3, 2022

Power CrossFit – CrossFit

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Metcon (AMRAP – Reps)

12:00-35:00 [23 Minute Clock]

0:00-3:00

Run 200m

Max Ring Rows

-REST 1:00-

4:00-7:00

Run 200m

Max Power Clean and Jerks (95/65)

-REST 1:00-

8:00-11:00

Run 200m

Max Power Snatches (95/65)

-REST 1:00-

12:00-15:00

Run 200m

Max Ring Rows

-Rest 1:00-

16:00-19:00

Run 200m

Max Power Clean and Jerks

-Rest 1:00-

20:00-23:00

Run 200m

Max Power Snatches

Thursday, January 6, 2022

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)

3 Rounds for Time

6 Strict Press (95/65)

9 Burpees over the bar

12 Front Squats (95/65)

-Rest 2:00 –

For Time:

12 HSPUs

18 Burpees over the bar

24 Front Squats (95/65)

Wednesday. December 15, 2021

Power CrossFit – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

Metcon (Time)

5 ROUNDS:

10 GHDs

200 meter Row

16 Hang Power cleans (115/75#)

STRENGTH

Bench Press

• 10 reps at 45% of 1RM Bench

• 8 reps at 55% of 1RM Bench

• 5 reps at 65% of 1RM Bench

• 3 reps at 75% of 1RM Bench

• ME reps at 60% of 1RM Bench