CrossFitAllen – CrossFit
Warm-up
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
Strength
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
Conditioning
Metcon (Time)
“Sucker Punch”
21-18-15-12-9:
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
Extra
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
