Power Play

CrossFit Texarkana – CrossFit

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Warm-up

300m row

3 min

DU practice

PVC Warm up

Bench warm up:

Coach’s Choice

Bench Press (5,5,10,10,10 )

5 @Warm up weight

5@Warm up weight

10@ Last week’s 10 rep Max

Drop weight 10% do 2×10

Power Clean WOD primer

5 Bent over rows.

5 RDL.

5 Hang Clean High Pulls.

5 Hang Muscle Cleans.

Work up to WOD weight

3 Hang Cleans

2 Power Cleans

1 power Clean at WOD weight

Metcon (AMRAP – Rounds and Reps)

“Power Play”

AMRAP 7:

1 Power Clean (135/95)

30 Double Unders

2 Power Cleans (135/95

30 Double Unders

3 Power Cleans (135/95

30 Double Unders



Add 1 Power Clean Per Round

Posted in WOD