MONJULY29

CrossFitAllen – CrossFit

Warm-Up

Gen Warmup and Stretch, then….

Barbell Warmup:

5 Good Mornings

5 Reverse Lunges (Each Side)

5 Strict Press & Reach,

Movement Prep:

10 Second Dip Hold

5 Slow Dips

5 Push Press

5 Push Jerks

Strength

Push Jerk (Build to a Heavy Set of 3 in 5 sets)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Beef Jerky”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 KB Reverse Lunges (hold KB in Front Rack)

7 Push Jerks (135/85 | R+ 165/115)
**Push Jerks from the ground

Extra

Muscle Snatch

5 Sets of 3: Muscle Snatch

Squat Snatch Stamina

Every 90 sec x 5:

5 “Touch and Go” Squat Snatches

Same load across all sets.

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