MONSEPT9

CrossFitAllen – CrossFit

Warm-Up

3 Rounds:

1 Minute Row

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

Movement Prep

5 Behind the Neck Push Press

5 Pausing Overhead Squats (1s in Bottom)

5 Behind the Neck Push Jerks

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

Strength

Overhead Squat (Build to a Heavy Single )

– Coming out of the rack

– Focus – bar over middle of the foot all the way down and up

Conditioning

Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats (95/65 | R+ 115/85)

35/25 Calorie Row

Extra

Snatch Complex: Power Snatch + Squat Snatch – 6 Min EMOM

Work up to 65-70% of Max Snatch, then do all 6 Min at same weight…….or 12 Min of Snatch Technique Work

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