Power Hour

Power Hour

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Simon Says with coach

50′ Spidermans

50′ Active Samson

5 Push-up to Down Dog

10 Air Squats

:30 Wrist Stretch

:30 Front Rack Stretch

:30 Child’s Pose

5 Hang Straight Arm Barbell Jumps

5 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

Build to workout weight

Metcon (Time)

For Time:

50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar
Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete10-15+ repetitions unbroken when fresh.

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