Power Cord

26.2 CrossFit – CrossFit

**“Excitement comes from achievement. Fulfillment comes from the journey.”**

Warm-up

Stretch warm up (No Measure)

:45 to :60 sec in each

Samson left front

spiderman left front

Pidgeon left front

hurdler stretch left leg on right

Seated hamstring stretch

Hurdler right leg on left

pigeon right front

spiderman right

Samson right

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Power Clean (5×2)

Establish a Heavy Double Touch & Go Power Clean

Metcon

Power chord (AMRAP – Rounds and Reps)

AMRAP 10:

15/12 Calorie Row

3 Power Cleans (135/95)

15/12 Calorie Row

6 Power Cleans (135/95)

15/12 Calorie Row

9 Power Cleans (135/95)

15/12 Calorie Row

12 Power Cleans (135/95)

Aerobic Literacy

Assault Bike Feelin all right (Distance)

3 sets

1 min moderate pace

Rest 15 sec

1 min moderate pace

Rest 15 sec

1 min moderate pace

Rest 15 sec

30 seconds sprint w 30 sec easy recovery spin

Rest 15 sec

25 seconds sprint w 35 sec easy recovery spin

Rest 15 sec

20 seconds sprint w 40 sec easy recovery spin

Rest 15 sec

15 seconds sprint w 45 sec easy recovery spin

Rest 15 sec

10 seconds sprint w 50 sec easy recovery spin

rest 3 min between sets