SATAUG31

CrossFitAllen – CrossFit

Warm-Up

40 Seconds Each:

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through Click Here

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Then…

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Conditioning

Metcon (Time)

“Three Stooges”

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65|Rx+115/85)

100 Pull-Ups (Rx+ 15 Rope Climbs)

100 Power Snatches (75/55|Rx+95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Row

Extra

Snatch Technique

On the Minute x 5:

3-Position Muscle Snatch

3 Overhead Squats

Rest 1 Minute

On the Minute x 7:

Power Snatch

Overhead Squat

Squat Snatch

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