CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Barbell Warmup
Movement Prep
Movement Prep
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Deadlift to Hang Power Snatches
5 Power Snatches
Build to Light Weight
2-3 Sets:
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (1 Inch Above Knee)
1 Power Snatch (Floor)
Weightlifting
Three Position Power Snatch (Athletes will have 15 minutes to find their Heavy)
The 3 positions we’re working from today are:
1. The Pockets
2. 1 Inch Above Knee
3. The Floor
This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground
Conditioning
Metcon (3 Rounds for reps)
“Power Wheels”
AMRAP 3:
9 Lateral Barbell Burpees
12 Power Snatches (75/55|R+95/65)
Rest 3 Minutes
AMRAP 3:
9 Lateral Barbell Burpees
8 Power Snatches (95/65|R+115/85)
Rest 3 Minutes
AMRAP 3:
9 Lateral Barbell Burpees
4 Power Snatches (115/85|R+135/95)
Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)
Extra
Barbell Bench Press
Build to a Heavy Set of 5
CrossFit Allen 