MONDEC30

CrossFitAllen – CrossFit

Warm-Up

Quick General Warm-Up and Stretch, then…

Barbell Warmup and Movement Prep

Strength

Back Squat (5 Sets: 1 Tempo Back Squat + 2 Back Squats)

Tempo:

5 Seconds Down

1 Second Pause

Regular Stand

Aim for 1 set every 2 minutes

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Fight or Flight”

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
*Choose our loading based on the hang power snatch, which is the more challenging of the two

*We can expect to complete somewhere around 3 rounds over the 20 minutes of work

Extra

3-Position Pausing Power Snatch (Technique)

5 Complexes, building to a moderate:

– 1 Rep from the High Hang (pockets)

– 1 Rep from the Hang (1″ above knee)

– 1 Rep from the Floor

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