CrossFitAllen – CrossFit


General Warm-up and Stretch, then…

Movement Prep

5 Snatch Grip Push Press (Behind the Neck)

5 Hang Muscle Snatches

5 Muscle Snatches


3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

CTB Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

5 Chest to Bar Pull-ups


Power Snatch (EMOM 12 of 3 Power Snatch)

*Over the 12 minutes, athletes will complete 3 reps every minute

*There is the option to increase in weight, or to stay at the same weight across to focus even more on technique

*These are intended to be touch and go repetitions, not singles


Metcon (AMRAP – Rounds and Reps)

“High Noon”


12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups
*Looking for a Weight/Pull-up variation that allows you to complete 3+ rounds


Accumulate 3:00 in a High Plank

*every break = 15 Hollow Rocks

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