MONAUG12

CrossFitAllen – CrossFit

Warm-Up

Run Warmup

200 Meter Run

60 Seconds

Cossack Squats Click Here

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops Click Here

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

Strength

Front Squat (In 5 Sets Build to Heavy/Max Single)

4 X 40%

3 X 60%

2 X 80%

1 X 90-95%

1 X 102+%

Rest 90secs btw sets

Conditioning

Metcon (Time)

3 Rounds:

400 Meter Run

12 Single DB Power Snatches (50/35 | R+ 60/45)

21 Single Dumbbell Squats (50/35 | R+ 60/45)

Extra

8 rds, one every 90 secs, start 50% of max – add 5-10 lbs each round, before WOD but after Front Squat:

Power Snatch

Overhead Squat

Squat Snatch

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