CrossFitAllen – CrossFit


PVC Pass Throughs

10 Air Squats

PVC Pass Throughs

10 Cossack Squats

PVC Pass Throughs

10 PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotattions (roll elbows up)

5 Snatch Grip Push Presses

5 Overhead Squats


Overhead Squat

Build to a Heavy Set of 3

Everything Up

Our only thought today on the barbell is “up”. Even as we are squatting down, the focus is on keeping everything up. Let’s keep the chest up, the bar up, and our eyes up.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

2 Power Snatches (95/65 | 135/95)

4 Overhead Squats (95/65 | 135/95)

12 Box Jumps (20/14)

Choose an overhead squat weight that you can complete in 1 set each round

If you’re on the fence, lighter and unbroken is the better option

If unable to overhead squat, front squats are the next best option


Split Jerk: Build to 90% and complete 4 sets of 2

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