The Power of 10

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Lunges

:30 sec Plank

200 m Run

Mobility & Movement Prep

Warm-up (No Measure)

:30 sec Child’s pose

20 Hanging shoulder circles

20 Wall circles

20 Plank Ups

:30 sec Lizard Stretch

10 Partner GHR

10 deficit Push ups

:30 Bottom of squat

10 Russian baby makers

Metcon

Metcon (AMRAP – Rounds)

In Teams of 2

Min 1-10

EMOM 10 min

ODD: 12 Power snatches (95/65) Rx+ 135/95

EVEN: 50 Sit ups

Min 10-20

800 m Run

Min 20-30

EMOM 10 min

ODD: 12 Squat cleans (135/95) Rx+ 185/125

EVEN: 16 Partner Double Squat Wall Balls

Min 30-40

1000 m Run

Min 40-50

EMOM 10 min

ODD: 12 Deadlifts (185/125) Rx+ 225/175

EVEN: 16 Pull ups

Min 50-60

1200 m Run
During EMOMS split reps

ODD: you only get one bar so one work and one rest

EVEN: both work at the same time

All runs are together

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Posted on December 8, 2018 in CrossFit

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