FRIAUG2

CrossFitAllen – CrossFit

Warm-Up

Gen warm-up and stretch, then:

2 rounds with lighter weight round 1, workout weight round 2:

3 Push Press (Each Arm)

3 Jump Shrugs (Each Arm)

3 Muscle Snatches (Each Arm)

6 Alternating Dumbbell Snatches

A strong lower body drive and turnover is the focus on the dumbbell snatches today.

Conditioning

Metcon (Time)

“Cool Whip”

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
ROW

Go Slower

Slowing down the stroke rate to something in the 26-28 range can help athletes control their breathing, generate more power, and focus on moving well. Instead of going fast and taking the recovery out of the movement, athletes can use the recovery to reload for another solid stoke.

Extra

Every 4 min X 4 sets:

15 GHD Sit-Ups

15 Kipping Handstand Push Ups

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