Power Outage

Power Outage

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes:

10 Jumping Jacks

:30 Samson/leg

50′ Spidermans

5 Push-up to Down Dog

:60 Double Unders (or du practice)

:30 Ankle Stretch/leg

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

3 High Hang Jump Shrugs

3 High Hang High Pulls

3 High Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Deadlift

15 MInutes to

Build to a Heavy Set of:

9 Repetitions

7 Repetitions

5 Repetitions

3 Repetitions

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)
DU Movement Substitutions:

2 Minutes of Attempts

Reduce Reps

200 Singl- Unders

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