Don’t forget, Sat classes will be moved to 8:30 AM and 9:45 AM, effective Sept 7th. Yoga will be starting at 11:00 AM going forward as well.
CrossFitAllen – CrossFit
General Warm-up and Stretch, then…
Barbell Snatch Warm-up
DB Snatch Prep
Box Step Up Prep
Snatch Complex (Build to a Heavy, but perfect complex)
Power Snatch+Overhead Squat+Squat Snatch
Metcon (AMRAP – Rounds and Reps)
20 Dumbbell Snatches Alt.(50/35|Rx+60/45)
20 Dumbbell Box Step-Ups (24″”/20″”)
20 Pull-ups (Rx+C2B Pull-Ups)
Using a single dumbbell in this longer AMRAP workoutFor the box step-ups
Hold the dumbbell however you’d like and alternate legs for a total of 20 reps
3 x 100m Walk, two dumbbells.
First 25m – Left DB Overhead, right DB at Hang.
Second 25m – Left DB at Hang, right DB Overhead.
Third 25m – Both DB’s at Front Rack
Fourth 25m – Both DB’s Overhead