CrossFitAllen – CrossFit
Warm-Up
General Warmup
45 Seconds Spiderman + Hamstring Stretch – Video https://www.youtube.com/watch?v=8veZcBi4ZMo&feature=youtu.be
45 Seconds Slow Air Squats
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
Skill
Snatch (Technique Work – 15 MIN (1 X 1))
Focus – Floor to Power Pos
– Back and Hips rise at same angle
– Tight Back
– Pull Knees back and bar into body
– Start Slow / accelerate past the knees
Light weight – going for technique only, lots of reps in good positions
Conditioning
Metcon (4 Rounds for time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35 | R+ 60/45)
40 Air Squats/ R+ 30 DB Squat (60/45)
20/15 Calorie Row
Extra
Startting with an empty – 12 min to work up to a heavy single Snatch
CrossFit Allen 