MONDEC9

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Then…

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

Overhead Squat (15 Minutes to work up to a Heavy)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ ????

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Power Move”

AMRAP 10:

6 Power Snatches (95/65|R+115/85)

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

12 Box Jumps (24/20)

Extra

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Performed at % of your 5RM Back Squat

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