WEDNOV27

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

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