CrossFitAllen – CrossFit


General Warm-up and Stretch, then

Thruster Movement Prep (2 Rounds)

5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)

5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)

10 Thrusters


10 Rep Thruster

+When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

+As you warmup at lighter weights, work between 5-6 reps as to not fatigue too much


Metcon (Time)

“Sucker Punch”


Kettlebell Swing (53/35)

Thrusters (75/55)
+As the saying goes, “break because you planned to, not because you have to”

+Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets


Snatch Technique

Pausing Snatch Pull:

5 Sets of 2

Snatch Complex:

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

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